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
