1/28/22

8 Degrees with a feels like -4. So brisk but not cold by F3 Omaha Standards

Q: Armbar

PAX: Patton, T Swift, Greenhouse, Barndoor, Truly, Slick, Slow Clap, Rollbar, Teeball, Gator, yodel, Hey Hey, Unicycle, Nelly

4:40

Pull into the lot for the Pre run only to find 3 cars already in the lot. Very punctual in Elkhorn.

Set up the Thang and back to the lot

5:00

Gator, Barndoor, truly, Teeball and myself set out for the second hilliest pre run of all AO’s. Patton sets out for a solo ruck. Man stuff right there in the brisk dark AM.

5:30

Welcome the PAX with the standard

3 F’s

Fitness

Fellowship

Faith

Mission Statement

To plant grow and Serve small workout groups for the invigoration of Male community leadership.

5 core principles

Free

Open to all men

Always held outdoors

Lead in a rotating fashion

And will end in a circle of trust.

We mosey over to the the lot adjacent to the Flags with all the large trash bins.

Warm-O-Rama

SSH 15 IC

Cherry Pickers 10 IC

Sun Gods 10 IC

Chinooks 10 IC

Tappy Taps 10 IC

Big ones 10 IC very Slow

Colt 45’s

Pre Thang

Mosey back to the flags for lines.

5 across and bout 4 deep we do exercises in lines about 25 yards and back

High Knees

Slide and Glide

Skip

Skip for height

Skip for distance

Stance and Motion (Stalking like a wrestler)

Buddy carries

The Thang

Bermuda Triangle

Mosey to the soccer fields behind the grandstands of the baseball field.

Break into 2 groups. PAX AMRAP and exercise while 1 man runs to the middle where the light is and does 5 burpees and back. Then change exercise and another man goes.

Mountain Climber

Squats

Gas Pumpers

Merkins

Monkey Humpers

Low Dolly’s

Carolina Dry Docks

Twinkle Toes

Frozen Freddie’s

Get through 2.5 rounds and Omaha is called where we head back to the flags

6MOM

2 rounds of rancid Hammers

Announcements and prayer request

-CSAUP tomorrow, Kinda a big deal

-Pattons friend and ex marine is battling cancer. Prayers to him and his family.

COT

Look at that tank over there. Impressive but it needs the belts on the wheels to move. It has guardrails keeping it on track. Right now in life we need guardrails to keep us on track and it doesn’t always have to be your shield lock, family or best friend. In my life I put a lot of emphasis on my weight. I was a good wrestler out of high school, and now that I know what great is seeing it for so many years as a coach I can say I wasn’t great. When the big schools didn’t come knocking on my door I choose not to go to a smaller D2 or NAIA and to still compete. One of the few regrets i have in my life. I went from 5% body fat and weighing 152 lbs to 240 by October of my freshman year. I was depressed for sure. Eating and drinking was all I was about. I have since battled with my weight for all of my adult life. Yo-yoing up and down and my mental states yo-yo’s with that. So at the start of Dec I fell off my fasting diet. It’s okay I thought. I can get it back in, then started not posting as much because I am tired with the season. Then I get Covid and do nothing and went from 191lbs to 205 in a matter of 5 weeks. And without knowing Gator became my guardrail. He asked me to Q. So I had to be there, and I had to do a good job because each and every man in that circle deserves a quality beatdown. So today each and every man who chose to post is my guardrail. They are they to help me pull out of my funk and get back after it(RE-invigorate so to speak). So every time you post you are a guardrail to a HIM that needs to see you face. So keep being HIM because you never know who you are affecting.

-Armbar

Fomaha - 3045 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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