The Respect Pop Up AO | Thursday, January 27, 2022| Regency Shopping Mall | 5:30 AM | 25 degrees dark

PAX: Lincoln Log, Vlasic, Doll Face, Slow Clap, Khakis, Chiclets, Patton, Wait Time, TC, Mulligan, YHC (Q-Tip)

QIC: Q-Tip

As I drove to the AO, I mused that I must have had some “pre-VQ jitters.”  I had a strange dream last night that I had designed an elaborate workout that involved a borrowed sportscar, a cake, and changing shoes midway through the beatdown.  (All of those will be great ideas for my next Q, but not today). 

I arrived at the AO at 4:49 AM, and was surprised that TC had arrived ahead of me.  He must have been excited for me.  I did some quick set up, and then joined TC and Patton for a pre-ruck.  Wait Time was the lone pre-runner.  

Promptly at 5:30 AM, I welcomed the PAX, recited the Mission, Core Principals and Credo.  No FNGs this morning.


PAX moseyed to North Parking Lot for Warm-a-Rama.

SSH x 20 IC | Cherry Pickers x 20 IC | Tappy Taps x 20 IC | Imperial Walkers x 20IC |Monkey Humpers x 20 | 

PAX  stayed in position for Pre-Thang.

PRE-THANG: Black Jack

Combination of 21 Merkins and Mountain Climbers starting with 1 Merkin and 20 MC.  Run to far end of Parking Lot for 2 Merkins and 19 MCs.  Return for 3 Merkins and 18 MCs.  A total of 8 rounds with combinations as described.  

THANG: “21”

PAX returned to the South Parking Lot, and patiently waited while the Q retrieved his cell phone from the Pre-Thang site.  PAX demonstrated great restraint and refrained from calling the Q several well-deserved names. 

Using a large die (that’s the singular form for ‘dice’) that was generously on loan from the Bluejay Athletic Department, the PAX rolled the die to determine which pre-selected Exercise they would execute.

#1: Chuck Norris Merkins x20 IC

#2: Mountain Climbers x 20 IC

#3: Plank Jacks x 20 

#4: Air Squats x 20

STATION #5: Freddy Mercury x 20 IC

STATION #6: Goof Balls x 20 IC

(Pro-Tip—if you ever get selected at halftime of a Bluejay basketball game to quess which number will turn up on a roll of that die, choose the number 6.  You have a 50% chance of being correct.)

We continued to roll the die and execute the exercises (with modifications, since we all became tired of Goof Balls) until 6:03 AM.  


Big Boys x 15 IC | Low Dollys x 15 IC | American Hammers Rancid Style x 11 IC


CSAUP this Saturday

Wait Time is doing a pod cast today with F3 Nation to explain how F3Omaha has developed the Respect AO.


Vlasic’s daughter, Madison, and family have COVID.  Patton’s friend Christian, has a brain tumor

Prayers for both


When I neared my retirement last year, I spent time reflecting on my career.  I was surprised when I realized the most impactful and formative job I ever held was actually during my college years.

During college, I worked summers, weekends and holidays at the meat packing plant near my home town.  For the unaware, a meat packing plant is where cows go to become steaks and hamburger.  I worked in the appropriately named “Kill Floor.”  The Kill Floor is a large room, full of equipment, noise and awful smells.   A cow enters on 4 legs through one door, and within 30 minutes, exits the other door as 2 sides of beef.  Everything in that 30 minutes is deconstruction.

My job was called Tripe Washer, which doesn’t describe how messy the job really was.  The tripe is another name for the cow’s stomach.  It is a large and heavy organ, and it is filled with green, steaming, foul-smelling manure.  The worker ahead of me would cut the tripe open with a knofe, and I would dump all the manure into a large steel pit, and then use a high-powered hose to wash the rest of the tripe ‘clean’ (which is a relative term in this situation.).  I performed that motion 850 times each day for weeks and months.  

It was strenuous and humbling work, but you might wonder why I consider tripe washing to be “impactful and formative.”  Here is what I learned from that experience:

  1.  I learned how hard I could work.  I had done lots of manual labor before, but nothing like that.  Sometimes, a tripe could contain 50-80 pounds of manure. Doing any motion 850 times a day will be a heck of a workout.  (Note to self—can I get a few tripes for my next Q?)
  2. I learned, in the most literal sense of the phrase, how much “shit I could put up with.”  It was awful work but I was earning 3x the Minimum Wage at that time.  I earned enough money to help with college and buy a car.  I learned I would put up with a lot in order to meet my goals.
  3. I also learned that I didn’t want to wash tripe for the rest of my life.  I always got my best grades in the fall semester at school, fresh from a summer of tripe washing.  Failure in school would lead me back home to work at the plant.
  4. Most importantly, I learned that every job has dignity.  The men I worked with at the plant, some who were the fathers of my high school friends, were there to provide for their families and earn a living.  That was one of my first realizations that most men will do what is needed to take care of their families.  Not everyone one has a respected job.  I learned that even if you are pushing cow guts around a metal table, you have dignity.  

I learned from that experience that even the lowest paid person in a company should be respected.  As long as you are working for a noble purpose, we all deserve respect.  I think F3 embodies that attitude. 

YHC finished with a prayer.


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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