Cornhusker 2/8/22 – “Words and Thoughts”

2/8/22

36 Degrees and no wind – glorious morning!

Q:Z-bo

PAX: 17 – Z-bo, Gunner, Stitches, Two Step, Polaroid, Doll Face (Respect), Rancid, U-Haul, Buns Of Steel, Sister Act, Othello, Blue Chip, Club Car, Fester, Demogorgon, Merit Badge (FNG), Bovine

Arrived at 4:45 to set up a million cones in the Stinson Park field, giving me time for a quick pre-run before!

5:30 – greeted the PAX and went through the regular intro.

Three F’s

  • · Mission statement – to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership
  • · Core principles – Free, open to all men, always held outdoors (ALWAYS OUTSIDE!), lead in a rotating fashion, ends in a CoT!
  • · Disclaimer – I’m definitely no professional, so pretty please modify as needed
  • · 1 FNG this morning – Matt
  • · LET’S GO!

Led the PAX to the grassy area by the obelisk for Warmerama.

Warmerama

  • Tappy Taps (15 IC)
  • SSHs (15 IC)
  • Imperial Walkers (15 IC)
  • Butt Kickers (15 IC)
  • Sun Gods (10 forward, 10 back)

Pre-Thang

In the large field, PAX found a long row of 6 cones (including the starting cone) measuring a total of about 50 yds. PAX lined up on one end where they Bear Crawled the 50 yds, stopping about every 10 at each cone to complete 4 Burpees. Once they reached the last cone and 20 Burpees, PAX sprinted back to the start and planked to 6.  PAX were then instructed to repeat the process, except using Crawl Bears and Groiners. They certainly loved to hate the Q at this point.

The Thang

YHC had the PAX count off by 4, then explained the Thang as 4 stations.  Station 1 was chest/shoulder/arms.  Station 2 was legs.  Station 3 was core.  Station 4 was a moving exercise push that moved the 50 yds back to Station 1.  Exercises at each station were AMRAP until pushed, one exercise per turn.

STATION 1

Moving Merkins (2 to left, 2 to right)
Alternating Shoulder Taps
Carolina Dry Docks
Overhead Seal Claps
Tempo Merkins

STATION 2

Copperhead Squats
Bonnie Blairs
Air Squats
Monkey Humpers
Sumo Squats

STATION 3

Gas Pumpers
Big Boys
Frozen Freddies
Dying Cockroaches
Plank Jacks

STATION 4

Squat Jumps
Bear Crawl
Duck Walk
Bernie Sanders
Crab Walk

OMAHA was called at 6:07 making it through only 3 rounds of The Thang, and the PAX circled up at the playground for some quick Mary – 15 WW1 Sit Ups.  Aaaaand DONE!

Name-o-rama

FNG – Merit Badge (because he was an Eagle Scout!)

Announcements

Freed to Lead book discussion – check Slack for locations and dates.

Prayer Requests

None today, but do continue to pray for Patton and a quick recovery.

CoT

LET THE WORDS OF MY MOUTH AND THE MEDITATION OF MY HEART BE ACCEPTABLE IN YOUR SIGHT O LORD, MY ROCK AND MY REDEEMER.

You don’t have to believe the same as I believe to know that your words and your thoughts can have a profound impact, for good or for bad.  F3 is open to all men, and that means many of us have differing belief systems and different religions, and that’s great!  But regardless of what you believe, your words and your thoughts have an impact on you and on those around you. They direct your day, they determine your mood, they define your interactions with others.  One of my goals this year is to memorize more scripture, and as I memorized Psalm 19 this verse has stuck with me.  It’s popped up throughout my day and I’ve found myself wondering – as I’m interacting with my wife and kids, as I’m working at home alone during the day, as I’m yelling at the guy who just cut me off on Dodge – ARE the words of my mouth and the meditation of my heart REALLY and truly acceptable?  Are they good for my soul?  Do they build up and edify those around me in love, or do they tear down?  This week, I hope that you find some time to reflect on your words and thoughts throughout the day.

LET THE WORDS OF MY MOUTH AND THE MEDITATION OF MY HEART BE ACCEPTABLE IN YOUR SIGHT O LORD, MY ROCK AND MY REDEEMER.

Prayer

Offered up a prayer of thanksgiving for the beautiful weather. Prayed that the men of F3Omaha would be mindful of their words and their thoughts, that they would be uplifting and encouraging to those around them, and that we would continue to be High Impact Men in all areas of our lives. AMEN!

Aye! And SYITG!

~ Z-bo

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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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