January 27, 2022  |  AO – The Coop  |  27 degrees. Beautiful!

PAX: Oompa, Grassroots, Lansbury, Herky, Doggy Paddle, Swiper, Tugboat, Flanders, Toadstool, Stella, Smashmouth, Huffy, Skeet, Sleep Number

Q: Lucky Charms

At promptly 5:30, YHC welcomed the PAX to The Coop, including several prerunners. I absolutely crushed the 5 core principals, gave our mission statement, asked for FNGs or new guys to The Coop, and finally reminded folks that I am not a professional.

We moseyed down to the basketball courts for WAR.


  • SSH x 20 IC
  • Big Ones x 10 IC
  • Cherry Pickers x 10 IC
  • PAX counted off before doing a recon lap around the park to prep for the Thang. We also stopped twice for some celebratory burpees and to ensure we were all waiting for the 6.

The Pre-Thang
Back at the basketball courts, the PAX lined up a half court. With 15 men, we had 15 potential times to run the hill. Only way to reduce that amount was to make a half-court shot. After all PAX shot, and no one made, we began running. After losing count and probably only doing 8 or 9 hill sprints, YHC called Omaha so we could get moving. As a Hangin’ with Mr. Cooper themed workout, this was my attempt to combine silly gym class games with basketball (Mr. Cooper was a former basketball player turned PE teacher and coach).

The Thang

It was a simple three-man grinder, but we did them in large groups. Two stations and a push group, with a long mosey in between.

  • Station 1
    • Chicken peckers x 10 IC
    • Burpees x 10
    • Australian Mountain Climbers x 10 IC
    • Bonnie Blairs x 10 IC
    • Hand Circles x 10 IC
    • Jump Squats x 10
  • Station 2
    • Merkins x 10
    • Burpees x 10
    • Cherry Pickers x 10 IC
    • Bonnie Blairs x 10 IC
    • T Merkins x 10 IC
    • Jump Squats x 10

Instead of Mary, YHC decided to do more burpees instead. To wrap things up with some fun, Mr. Cooper themed workouts, we had the Site Q, Toadstool shoot for our fate. From half court, he had one shot. Air ball = 20 burpees for everyone. Hit the backboard = 15 burpees. Hit the rim = 10 burpees. Make it and we do zero. Toadstool went for the make. Instead of trying to just hit the backboard or rim and limit the damage, we did a granny shot to try for something legendary. Instead, and predicably, the granny shot hit nothing but air. We all did 20 burpees.

With a minute to go, YHC gave toadstool a chance to redeem himself. This time from the free throw line. Thank goodness he hit the rim, so we did 10 more burpees.   

  • Goblet Squats x 25 on down
  • Shoulder press x 25 on up
  • Reverse fly x 25 on up
  • RDL x 25 on down

Mumble Chatter

  • There were lots of time for mumble chatter during the grinder.
  • YHC specifically heard a lot before and after running the hill. Not a lot during.
  • Specifically calling me out for not doing the 15 times I promised. I also got grief for seemingly trying to get everyone to do 100 burpees with me as part of the MABA challenge. Noteworthy is that other PAX in attendance were also doing this, but they are done. I am behind, so the PAX suffered and had to do around 100 burpees depending on the group they were in.


  • CSAUP Saturday. Still time to sign up and to donate. It will be fun and we will make a difference.
    • Site Qs, bring your flag or give someone your flag ahead of time.
    • Also bring a way to make your shovel stand up … but please don’t make that a little blue pill.
  • Freed To Lead book studies start next week and will go on for 4 weeks. If you haven’t read it, this will be a great intro and discussion. If you have read it, come to learn from others and share. This will be a great way to understand what F3 is and help us all on our individual journeys.



I am continuing my research into other religions than the one I was raised in. The message that hit me recently was a Jewish proverb that said, “First mend yourself. Then mend others.” After my first child I went into a funk or depression for a while. I didn’t feel connected to my son, my wife, or really anyone. The longer I held onto it, the further I withdrew and tried to hide this out of fear people would judge me or think less of me. With baby #2 on the way, I knew it was up to me to get myself right before I could be there for others. My wife, my son, and baby #2 will all rely on me in a few month and I needed to be able to mend myself and be prepared. So I recently started seeing a profession for therapy. I am still a bit intimidated by it, but I know it’s what has to be done.

The close of COT and prayer today were similar. Whether it’s by running, working out, a hobby. Take time to mend yourself. Get yourself right. Learn to mend yourself so the people around you can rely on you in their time of need as well. It’s not easy, but it is what leaders and men need to do.

Great conversations and coffee followed.

Lucky Charms

Fomaha - 3389 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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