January 9, 202|AO- The Rabbit Hole|8 degrees

7 PAX: Hei Hei, Straight Flush, Folsom, Spreadsheet, Frosty, Lansbury, Mother Goose (QIC)

7:00 AM- Recited meaning, principles, and mission of F3 and gave disclaimer; no FNG’s.

Moseyed a half lap around the lake and circled up for WOR (Counts of 13 to celebrate 13 straight Chiefs victories over Rollbar’s Broncos):

  • 13 Tappy Taps IC
  • 13 Big Ones IC
  • 20 Second Small Ones Hold
  • 13 Monkey Humpers IC
  • 13 Cherry Pickers IC
  • 13 Moroccan Night Clubs IC
  • 13 Tempo Merkins IC

Ran around the lake to an area of grass for the Pre-Thang… Duck Duck Mother Goose:

  • Each PAX took a turn running around the circle, then completed 3 Burpees and called out the next exercise for the remaining PAX to do AMRAP while the next man ran.  We completed the circle twice.  Had we had 30+ HIM there this could have been the whole workout.

We then counted off by 3’s to make three groups for the Thang:

  • Each group started at a different lantern spaced out around the lake.  Groups performed SSH’s until all groups got to their starting point.  There was no push group, just worked at the pace of each group.  At each station there were three exercises for 50 reps each.  The groups had the option of breaking them down however they wanted.  50 at a time, two rounds of 25, or whatever it took.  Once completed, they would mosey to the next lantern. The plan was for all groups to complete two full laps, but we cut it a little short to leave time for a game.
    • Station 1
      • 50 Merkins
      • 50 Air Squats
      • 50 Big Boys
    • Station 2
      • 50 Werkins
      • 50 Lunges (25 each leg)
      • 50 Elbow to Knee (25 each side)
    • Station 3
      • 50 Ranger Merkins
      • 50 Johnny Dramas
      • 50 Alternating Shoulder Taps IC

Omaha call was made around 7:40 and we moved to a flat area of grass to play a little touch rugby.  YHC played rugby in college so gave a quick crash course and we played 3 on 3 with YHC as the ref (or Sir). Whenever a team scored, the PAX that scored could direct me to perform 20 of any exercise.  Whenever a player was downed, he would perform 10 Monkey Humpers and the defense would Bernie Sanders 10 steps back while the offense reset.  Turnovers only on dropped or forward passes.  Game ended in a 2-2 tie at about 7:52. No time for Mary.


Announcements/Prayer Requests:

  • Prayers for Frosty’s cousin Bobby.
  • Prayers for all the PAX and family members of PAX affected by COVID.
  • Prayers in advance for all students and teachers as we prepare for what could be a difficult month.


YHC started with a brief history of the Golden Spike AO and shared how honored and humbled I am to serve as Site Q there, following in the footsteps of Big One and Saul, who I look up to greatly.

I am currently reading a biography of Crazy Horse.  In it, there is a description of how Native American tribes viewed the role of every member.  There was a comparison made to a large river being fed by many small streams.  When I read it and thought to myself, “ooh that would be good for a COT,” I of course forgot to mark the page.  Thankfully Google helped me out.  I found two Native American proverbs that I wanted to share:

  • “Many small streams make one big river.”
  • “A great river does not refuse any small streams.”

The first idea above communicates how I feel about my place within F3Omaha.  I am a naturally competitive person.  I often catch myself at beatdowns upset with not being able to keep up with others, or wanting to post as often as PAX member X.  One of the best lessons I have learned in F3 is that the number and intensity of my posts doesn’t matter.  I show up as much as makes sense for me and my family, and when I am not there, I can serve my fellow HIM through support and prayer.  I don’t need to concern myself with how large of a stream I represent and focus only on the fact that I am part of something that is serving myself, my family, my brothers in F3, and ultimately the community.  F3 is not about what happens in the gloom.  It is about what changes are made in us that we take away from the gloom. 

The second quote communicates why I love F3 so much and try to EH as many men as possible. Everyone matters.  Being open to all men is one of our core principles, but it is also a practice that keeps men coming back.  Even if you can only post once or twice a month, you are just as welcomed and valued as the Nantan or the PAX that post every day and pre-run the CSAUP. It is truly the most welcoming environment I have ever been a part of.  No judgment.  No BS. Just love and mutual respect and admiration.  Let’s take that into the world!

I led us out in a prayer of gratitude.

Here’s to good days and better tomorrows!

Cheers and SYITG,

Mother Goose

Fomaha - 3870 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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