10/29/2021 – GOLDEN SPIKE OCT2.0BER 

PAX: DOPPLER, FDIC, FLOWERS, CONVOY, DIRTY BIRD, SAUL, TUG BOAT, SKIPPER, BROADSIDE, BLACK FLAG, MAHOMES (HATE-HATE), Z-BO, AND GOLDEN PIKE

CO-Q – PATTON AND NEMO

It was a beautiful morning, 49 degrees with a slight breeze(35 degree real feel)

YHC and Nemo covered the mission statement, core principles, and disclaimer.

 

Warm-a-rama – 

4 – SSH (IC) – Nemo misunderstood the instruction given by Patton – Nemo is Freed to Lead – The PAX had a laugh

10 – Wind Mills (ISlowC)

10 – Tappy Taps (IC)

10 – Cherry Pickers (IC)

 

 

THE THANG

3 MAN GRINDER

RUNNING 200 METERS 50 YARDLINE TO 50 YARDLINE AROUND THE TRACK 

MOVE TO THE NEXT EXERCISE AFTER THE COMPLETING A LAP

EAST SIDE OT TRACK

AMRAP 1. MERKINS2. BUTT KICKS3. FLUTTER KICKS4. CHERRY PICKERS5. ALTERNATING LUNGES6. FREDDY MERCURY’S7. WERKINS8. MONKEY HUMPERS9. BIG BOYS10. SUN GODS11. AIR SQUATS12. LBC’S

WEST SIDE OF TRACK 

AMRAP1. LBC’S2. AIR SQUATS3. SUN GODS4. BIG BOYS5. MONKEY HUMPERS6. WERKINS7. FREDDY MERCURY’S8. ALTERNATING LUNGES9. CHERRY PICKERS10. FLUTTER KICKS11. BUTT KICKS12. MERKINS

POST THANG

MUCHO-CHESTO

 

10 – RANGER MERKINS

10 – MERKINS

10 – WERKINS

10 – ALLIGATOR MERKINS RIGHT

10 – ALLIGATOR MERKINS LEFT

 

 

MARY – 

AMERCAN HAMMERS RANCID STYLE

 

ANNOUNCMENTS

2.0 WORKOUTS SATURDAY – COSTUMES HIGHLY ENCOURAGED

½ MARATHON SUNDAY

1730 WEDNESDAY NOV 3RD  – 2ND F DIVORCE MEETING – DJ’S DUGOUT 114TH AND DODGE

NOVEMBER 13TH VETERANS DAY RUCK – COLLECTING DONATIONS AT AO’S 

QUEEN SERVICE – NOVEMBER 1ST – GOLDEN PIKE

PROJECT PINKED FINAL – PIT 

 

PRAYERS 

CONTINUED PRAYERS FOR BILL AND CRAIG – BILL’S RECOVERING FROM SURGURY 

 

COT

YHC mentioned how special F3 has been in his life and how the 2.0 workout is great bonding time for me and Nemo – with the death of General Colin Powell on Oct 18th I reflected on his impact on this great country and re-read General Colin Powell’s rules – I found these incredibly fitting for this Co-Q with my 2.0 Nemo and that his rules are for all men and had nothing to do with the Battlefield – 

YHC took us out in prayer

 

General Colin Powell’s Rules:

 

1. It ain’t as bad as you think. It will look better in the morning.
2.Get mad, then get over it.
3.Avoid having your ego so close to your position that when your position falls, your ego goes with it.
4. It can be done!
5. Be careful what you choose. You may get it.
6. Don’t let adverse facts stand in the way of a good decision.
7. You can’t make someone else’s choices. You shouldn’t let someone else make yours.
8. Check small things.
9. Share credit.
10.Remain calm. Be kind.
11. Have a vision. Be demanding.
12. Don’t take counsel of your fears or naysayers.
13. Perpetual optimism is a force multiplier.

F3Omaha - 2248 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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