October 21, 2021|AO- Futurama|43 degrees but no wind

15 PAX: Mac N Cheese, Polaroid, Sparty, Bovine, Sportiva, Icy Hot, Kobayashi, Spreadsheet, Armbar, Slow Pitch, Othello, Jackrabbit, Stitches, Side Dish, Mother Goose (QIC)

5:30 AM- Recited meaning, principles and mission of F3 and gave disclaimer; no FNG’s.

Warm-o-Rama (going up and down the stairs to the north of the memorial between each; noticed much broken glass on one side so audibled to stay on one side):

  • 10 Tappy Taps IC
  • 10 Tater Taps
  • 10 Big Ones IC
  • 20 Second Small Ones Hold
  • 10 Monkey Humpers IC
  • 10 Cherry Pickers
  • 10 Sun Gods IC with calf raises
  • 10 Reverse Sun Gods IC with calf raises
  • 10 Tempo Merkins IC
  • We ended at the bottom so hopped over the concrete wall for the Pre-Thang


  • PAX lined up and headed north towards Dodge Street with 20 walking lunge steps, 10 merkins, 20 walking lunge steps, 10 merkins…
  • The goal was to get all the way to Dodge Street but 2/3 of the way was enough.  YHC instructed the lead PAX to stop and hold plank for the 6.
  • Once the 6 arrived, we took a 10 second recovery and then sprinted back up the hill to the flags. *This was when YHC started to feel the sinus infection I’ve had all week and was incredibly short of breath.  Sportiva and Bovine were each asked for a 10 second countdown for recovery then we counted off.  15 was an odd number, so we formed 6 pairs and one group of 3 for the Thang.

The Thang- Two-man grinder:

  • One partner moseyed a lap around the circle drive while his partner performed stationary exercises, which the pair would reach cumulatively:
    • 50 Burpees
    • 100 Werkins
    • 150 Big Boys
    • 200 Squats
    • 250 Overhead Claps
    • 300 LBC’s
  • Omaha was called at 6:05 when all groups were on the Overhead Claps.  We moseyed over to a grass area for Mary


  • 20 Flutter Kicks IC
  • 20 Heel Touches IC
  • 20 Dying Cockroaches IC
  • 20 LBC’s IC (since we didn’t get to them in the Thang)


Announcements/Prayer Requests:

  • Support the site launches and pop-ups!
  • Prayers for Knobs following the loss of his father.
  • F3 Retreat opportunity Jan. 6-8.  It will be awesome! More info to follow but reach out to Sparty, Birdman or LPC with questions


Admittedly, as I haven’t felt very good all week, I neglected the normal preparation that I would put into a COT.  One thing I try to remember when I am sick is how fortunate I am to know that it is only temporary.  After about a week, I’ll be back to normal health.  Sometimes I fall into the temptation of wishing I never got sick, or when the weather turns in Omaha, I consider how nice it would be to live in a place where it was 75 and sunny year-round.  I wonder, though, if that would lead me to take those blessings for granted.  How do you know what a great day feels like without enduring cruddy days?  How do you know what good health feels like without experiencing illness? 

Whenever I am sick, I try to remind myself that I should be much more grateful for my overall good health.  There are so many out there that deal with terminal illnesses or diseases that are part of their lives every single day, such as Diabetes.  On a small scale such as mine this week, or on a larger scale when it comes to panic, anxiety, and depression, I trust in the temporary nature of it.  I know that I have the tools and resources to come out on the other side and know peace. 

Before starting F3, I never would have viewed “the gloom” with a positive connotation.  Gloom goes along with doom, but not here.  My experiences in the gloom, although physically very difficult, leave me feeling happy, refreshed, confident, and loved.  I adore the laughter and mumblechatter.  I shared with the PAX that I am fortunate to have two brothers in Omaha that I have great relationships with, but neither has ever asked me how I am doing with anxiety.  My brothers in F3 ask me almost every day.  It is such a blessing to endure something difficult together but not dread it because I know I am in a place that accepts me for who I am, does not judge, and makes me feel completely valued and supported.  I thanked the PAX for the gift they are in my life and told them I loved them.

I led us out in a prayer of gratitude.

Here’s to good days and better tomorrows!

Cheers and SYITG,

Mother Goose

F3Omaha - 4054 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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