February 7, 2022|AO- The Octagon|Low 30’s very comfortable

12 PAX: Ice T, Invictus, Edison, Golden Pike, Cyclone (Respect x2), Spacebar, Rollbar, Tin Cup, Folsom, Honey Maid, Betamax, Mother Goose (QIC)

5:30 AM- Recited meaning, principles, credo and mission of F3 and gave disclaimer; no FNG’s.

Moseyed around to the back of the building and circled up for WOR:

  • Motivators 5 down to 1
  • 10 Tappy Taps IC
  • 10 Big Ones IC
  • 10 Sun Gods IC each way
  • 10 Cherry Pickers IC
  • 20 Second Small Ones hold
  • 10 Monkey Humpers IC
  • 10 Tempo Merkins IC

Formed groups of 3 for a the Pre-Thang, a simple 3 man grinder

  • Groups spaced out across the parking lot.  One man ran, one did AMRAP Merkins on the south end, one did AMRAP Squats on the north end.  Did this for roughly 5 minutes

We then stayed in those groups of 3 for the Thang- 4 pain stations spread out around the building:

  1. 8 8-step body builders (push group)
  2. 20 Werkins, 20 Copperhead Squats IC (rinse and repeat until pushed)
  3. (On a wall) 10 Chicken Peckers IC, 10 Australian Mountain Climbers IC, 10 Second Balls to the Wall, 30 Second wall sit (rinse and repeat until pushed)
  4. 20 Ranger Merkins, 20 Bonnie Blairs (rinse and repeat until pushed

Omaha call around 6:03 and returned to shovel flags for Mary:

  • Each PAX led 10 reps of any core exercise of their choosing, 120 total


Announcements/Prayer Requests:

  • Prayers for all the PAX and family members of PAX affected by COVID or injuries.
  • Check Slack for many 3rd F opportunities coming up.
  • Apologies as YHC is typing this back blast 7 days later and can’t remember all prayer requests.


Admittedly, I was struggling to come up with an idea for this COT.  As a Chiefs fan, I was hoping that they would be in the Super Bowl and my COT would be “when things are grim, be the grim reaper.”  Fortunately, the night before my Q I received inspiration from two sources about the power of small groups and small actions.

I had attended Mass the night before, and it began with an appeal from the Archdiocese for people willing to host small groups of family and friends to break bread and discuss scripture and faith.  The goal was to strengthen the entire Omaha Catholic community through these small groups that would build faith and hope to evangelize.  I remember thinking, “F3 is way ahead of you.”  I encouraged the PAX to embrace the opportunities for starfishing as our numbers continue to grow, remembering that one of our principles involves small groups.  I also encouraged them to form an official shield lock to meet with regularly, or simply acknowledge the PAX that they are closest to and know they can reach out to about anything at any time.  It has been a blessing for me.

Later that night, I participated in a monthly meeting as part of a leadership cohort of AD’s across the state.  We were discussing the state of our programs and ways to improve and communicate the importance of WHY athletic programs are so vital for the overall well-being of student-athletes.  Steve Throne, the AD at Millard South and a big mentor for me, said something that stuck with me.  He couldn’t remember where he had heard it, but said “Culture is built in 30 second increments.”  It really resonated with me as I am not longer a classroom teacher or coach.  My interactions with students are rarely longer than 30 seconds.  What can I do in that time to let them know how much I value and support them?  Beyond that, how can my small interactions with strangers at the gas station or grocery store help contribute to positive cultural change?  If I can be kind, patient and understanding for 30 seconds then hopefully the domino effect is a more compassionate and collaborative culture.  On the other hand, one negative encounter out of 100 small ones can set us all back.

Within F3, 30 seconds can go a long way.  An FNG can be embraced or turned away with the smallest interaction.  Maintaining contact with PAX that are new can help them understand the glue of the second F and keep them coming out.  I asked the PAX to make small interactions to bring about cultural change their focus for the week.

I led us out in a prayer of gratitude.

Here’s to good days and better tomorrows!

Cheers and SYITG,

Mother Goose

F3Omaha - 4054 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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