2-22-22 | AO – Colosseum | Westside High School | 12 Degrees, Windy and Snowy (Feels Like -1)

PAX (13): Edison, Dirty Bird, Blood Shot, Space Bar, Safe ride, Folsom, Splinter, Oompa, Ice T, Beta Max, Black Lung, Stella!, Paramount

Q: Tin Cup

Tin Cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, and no FNGs was present. The men then made their way onto the field.


  • SSH x 22 IC
  • 2 Burpees
  • Tappy Taps x 12 IC
  • Copperhead Squats x 22 IC
  • 2 Burpees
  • Tempo Merkins x 22 IC
  • 2 Burpees

Pre-THANG: Black Jack+1 (22s) for 10 minutes. Start on the sideline of a football field. Perform 1 Air Squat – run to other sideline – perform 21 Merkins. Run back and do 2 Air Squats. Run back for 20 Merkins. Repeat until the first Omaha is called about 5:45.

The THANG: The PAX divided into 3 groups. Each corner of the field contained a list of 4 exercises to be completed by the group. After completing the first two exercises on the list, each group would run (goal line to goal line), High Knees (sideline to sideline) to the next corner and complete 2 exercises. Groups did exercises together and were encouraged to take turns leading.Omaha was called about 6:05 AM.

Station 1 High Knees to #2Station 2 Abdominal Wild Card Run to #3Station 3 High Knees to #4Station 4 Run to #3
Round 1
Apollo Ohnos – 22 (IC)
Plank Jacks – 22 (IC)
Round 2
Mountain Climbers – 22 (IC)
Groiners – 22
Rinse & Repeat
Round 1
Group Choice Abs – 22 (IC)
Group Choice Abs – 22 (IC)
Round 2
Group Choice Abs – 22
Group Choice Abs (IC)
Rinse & Repeat
Round 1
Ranger Merkins –  22
Shoulder Taps – 22 (IC)
Round 2
Werkins – 22
Dry Docks – 22
Rinse & Repeat
Round 1
Air Squats – 22
Bobby Hurley’s – 22
Round 2
Monkey Humpers – 22 (IC)
Jump Squats – 22
Rinse & Repeat

Mumblechatter: Though YHC weighted down each sheet, the wind blew 2 exercise sheets away and they were nowhere to be found. As a result, Station 1 was whatever each group decided to do and Station 4 was changed to 10 burpees.


  • Frozen Freddie Mercury’s (22)
  • Dollys (22)
  • Sweat Angels (22)
  • American Hammers – Rancid Style (14)

Circle of Trust (COT):

YHC encouraged the members of the PAX to think about not initially assuming negative intent. As copied from the internet:

When you look for positive intent, you give people the benefit of the doubt and you give yourself the chance to learn the details of the situation. You are demonstrating that you are supporting the other person’s success and can be trusted to explore the details without jumping to conclusions.

It can be easy and seems common to have a negative reaction to someone who has different viewpoints than you or says or does something that rubs you the wrong way. YHC encouraged the PAX that before assuming negative intent, try to give individuals the benefit of the doubt. That is, as copied from the internet, assuming positive intent means always starting from the idea that a person meant well or was doing their best, no matter what they say or do.

Lastly, and also from the internet,

Researchers found that people who gave others the benefit of the doubt all the time were happier, compared to the participants who always blamed others. People who only sometimes gave others the benefit of the doubt were also happier (as long as they put enough value on relationships and belonging in their lives).

Therefore, be happy and try to assume positive intent when you can.

We ended in prayer.

Aye – Tin Cup

After the prayer and near the entrance of the field, Edison passed the Nugent Shovel Flag to Black Lung.

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