Date:  3-11-22

Weather:  20 F (feels like 11 F), mostly clear skies, light winds

15 PAX:  Golden Pike, Truly, Armbar, Oompa, Rain Delay, Doppler, The Plague, FDIC, Vandelay (Respect), Chiclets (Respect), Q-Tip (Respect x 2), Room Service, Mother Goose, Saw Blade (Respect), T-ball

Q: T-Ball

15 PAX arrived to hear the F3 Core principles, Mission statement, Motto, and Credo, as well as exercise disclaimer and my personal guarantee of no more winter weather for the foreseeable future (7 day forecast).  No new FNGs. 

Warm-o-rama:  PAX proceeded to mosey around the track x 1 and then met at midfield for WOR.  Exercises included 20 Big Ones, 15 Imperial Walkers IC, 10 Sun Gods IC (forward/backward), 30 count Pigeons for each leg, and 10 count ATMs x 2.

Pre-Thang:  PAX partnered up in groups of 2 with one partner at the bottom of the bleachers doing 15 pull up/upright rows on the guard rail (or 15 dips to modify), then run to the top to push partner back to bottom of bleachers and switch roles.  At the top, the other partner completes exercises in succession, including 15 SSH IC, 15 Donkey Kicks, and 15 Mountain Climbers IC.  PAX R&R on both top and bottom until Omaha was called around 5:45 am.  We then transitioned to the track for the Thang.

The Thang:  There were 4 stations marked with lights around the track (similar to a 4 x 100 relay) and PAX counted off into 4 groups.  Group 1 was the push group and completed 15 reps of the first exercise on the list before pushing to group 2, who then pushed to group 3 and group 3 to group 4, who then headed to original spot where group 1 came from to complete 15 reps of the same exercise.  Groups then moved down the list successively each time through, with the other stations completing their exercises AMRAP until pushed.

Station 1 (15 reps, then push):  LBCs IC, WWI Big Boys, Big Boys, Heels to Heaven, Flutter Kicks

Station 2 (AMRAP):  Merkins, Werkins, Knerkins, Diamond Merkins, Ranger Merkins

Station 3 (AMRAP):  Air Squats, Sumo Squats, Bonnie Blairs, Apollo Onos, Alternating Lunges

Station 4 (AMRAP):  Carolina Dry Docks, Alt Shoulder Taps, Sun Gods, Seal Claps, Overhead Claps

Omaha was called at 6:05 and PAX proceeded to midfield for 6 MOM.  4 exercises were U-Call-Its, with Low Dollys, Reverse Tabletops, Dying Cockroaches, and American Hammers Rancid Style completing the beatdown. 

Prayers/Announcements:  Heartland and Abide Volunteer opportunities coming up (check Slack), Al Borland and his M are raising money for pediatric brain cancer awareness and selling T-shirts—details on slack as well.  Reach out to prior PAX who have not been out since the cold weather started to encourage them to get out in the gloom again.  Continued prayers for ICB and his daughter Paisley in her recovery from surgery.  Congrats to Armbar on Metro Coaches Association award—well deserved brother!  Leprechaun chase this weekend, which Golden Pike will be participating in.  Reach out to him to meet up for F3 picture if around.  Continued prayers for my family as well dealing with the death of my grandmother.

Circle of Trust:  My COT for today is a very personal matter, but one of which I am very happy occurred.  My Grandmother Helen passed away this past Monday, which was my last living grandparent.  Families can be very complicated and mine is no different.  I spent the better part of 42 years looking at an uncle through the eyes of my parents and held a very unfavorable view of this individual until recently.  My dad and he both went through major heart surgery in December and I have not seen him in a long time.  I had been keeping in contact with his family to make sure he was doing well, but he has had a fragmented family splintered by personal decisions, poor choices and a lot of selfish behavior. 

While visiting my grandma in hospice care at our local hospital last weekend, I knew that he and my other uncle would be there, as they had been since she was admitted with a stroke.  By this time, it was clear Grandma was on her way to a peaceful passing, so I knew we would be passing the time in conversation.  I can’t say for certain whether this was divine intervention, a result of my personal growth and spiritual maturity I have gained from F3, or just simply the collective realization that we were about to lose a very loved family member.  Whatever it was, I instead told myself to forgive, forget, and to start anew.  I embraced my uncle, which I had never done before.  I hugged him, asked him how he was doing, and much to my surprise, spent the better part of the next 3 hours having a great conversation with him, my dad and my other uncle.  I had not had a moment like this in my life with him.  Ever.  I left feeling on cloud 9, but then you start to second guess whether it was a fleeting moment borne out of stress/near death/etc.  I went back home to help my parents with some things and then left town later that day.  As I was on my way home, my uncle called me (not realizing that he even had my phone number).  We proceeded to talk for another hour, and we talked about very deep subjects and emotional topics that were really bothering him.  At the end of our conversation, I told him that I loved him.  He said it back immediately, which neither of us had ever done, ever.  I knew this man growing up, grew up in the same town as him, my parents worked right across the street from him, and I had never shared a moment like that with him.  I’m glad I did.  It taught me the value of forgiveness.  For embracing someone who might seem pissed and gruff on the outside, but at the end of the day, has needs.  Be it emotional, spiritual, or mental, be that person who can step outside of your past experience with someone and let that guilt/pressure/anger/hostility go if you can.  The experience may just be transformative. 


Fomaha - 3408 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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