11-27-2021 AO: The Oracle Weather: 42°, No wind

PAX: Mother Goose, Skipper, Pot Hole, Chiclets (R), Cataracts, Diablo (HH), House Party, Vandelay (R), Z-Bo, Room Service, Cicero

QIC: Rollbar

The PAX gathered around the Shovel Flags as the 0600 crew finished up sharing greetings and chatting it up. Promptly at 0700 The core principles and disclaimer were shared and we took off into the field for Warm-O-Rama. 

Warm-O-Rama: Mosey into open field

  • Side Straddle Hop X30
  • Sun God X10 each way
  • Chinooks X10 each way

Thang: AO Tour

YHC is so happy to be back at the place where it all began for F3 Omaha that I veered WAY off script for a Rollbar beatdown and planned a running tour of the AO. I had over 2.5 miles of running planned with tour stops along the route for some planned pain. 

Stop #1: Fieldhouse wall

As we approached the Fieldhouse Mother Goose spotted two massive tractor tires and expressed some trepidation about them, knowing YHC’s love of incorporating heavy things into my workouts. Much to the relief of the PAX, YHC wasn’t aware of the tires beforehand so the plan was different. (Though, I have made a mental note…)

  • Balls to the Wall 
  • Wall Sit
  • Chicken Peckers

Each exercise was done while the PAX counted down the row and back. 

Completing the wall work, we took off on a short mosey to the next tour stop. 

Stop #2: Parking lot

  • Crowd Pleaser 1:1 (Merkins to Groiners up to 5 and back down to 1)

The Crowd was not pleased, but the work got done. 

Stop #3: Football field

  • 400m Relay w/ Sandbag burpee pass
  • Alternate 20 Merkins & 20 Big Boys while standing

YHC wanted to inject a little competition into the Q, so a relay race on the track was ordered. Rather than the traditional passing of a baton, we did 5 sandbag burpees (chest to bag, pick it up and throw it over your head, repeat…) before the next man took off on his 400m run. Team 1 got out to a nice lead thanks to the youthful speed of Diablo, but the man/beast known as Chiclets took off like a rocket, taking a comfortable lead on the run, and then manhandled the 60lb sandbag to give Pothole a comfortable lead as team 2’s anchor. The Losers carried the sandbags to my Jeep in the adjacent lot and we took off for the next stop. 

Stop #4: Heartbreak Hill

  • Bear crawl w/ 15 Hand Release Merkins @ top x3

*As we approached the Hill YHC realized that the relay race ate up a lot more time than I anticipated, so rather than the relay race I had intended here, we modified to a more time-efficient version.  

Stop #5 Church lot:

Recognizing that we were not going to make the full loop that YHC had planned we stopped here in the church lot rather than a half-mile down the trail. We were going to have to cut the tour short and flip around and head for the flags, but not before we did our exercise: 

  • Hydro Squats x20 IC

6 MOM:

  • Sweat Angels x20ic
  • Protractor (15, 45, 90 degrees)
  • American Hammers

“Do not be daunted by the enormity of the world’s grief. Do justly, now. Love mercy, now. Walk humbly, now. You are not obligated to complete the work, but neither are you free to abandon it.”  The Talmud 

There are SO many things in this world that can cause us outrage: polarized politics, injustice, selfishness and lies, to name a few. Most of those things we aren’t really able to affect in a major way, but what we can do is get right. WE can be fair, kind, just, and loving. We can be a little of the change that the world so badly needs. 

Don’t be jaded by the bad in the world, don’t give up the mission because you have a small part. Get after it, change something or someone today. Then, change something or someone tomorrow, and so on and so forth. THAT’S how we can change the world. 1% better every day.

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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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