DATE: 2022-03-12
AO: Dragons-Lair
Q: Cheap Seats
PAX: Ketchup, Fine Print, Lincoln Log, Chiclets, Ozark, F3 Mr Miyagi Daniel Castillo, Blades of Glory, Hard Hat, Yogi, Cheap Seats FNGs: Vlassic
COUNT: 11
7 Degrees and chilly – no wind which made the running much better

Q-SWAP (Thank you Tonight Show and Crab Cakes) – The morning started off great as I headed down south to Gretna for the first time to Q and post at the Dragon’s Lair. I had a ton of excitement and was very grateful that my man Blades of Glory agreed to pre-run with me. As I drove down 204th towards Gretna I always had it in my head that I needed to take a right on Angus street and meet at the City Park by the Catholic Church. As I pulled in around 5:15am I noticed the parking lot was small but didn’t think anything of it. As the time passed I started to question myself if I was in the right spot for the planting of the Oracle Flags.

5:30 came and still no sight of Blades, I thought maybe he overslept and was ready to go for a solo pre-run when I got this text “It’s a drive to get to Gretna. You close?” This had me puzzled because it made it seem like Blades was waiting on me? So I immediately called him and found out that I was at the WRONG city park. Blades correctly told me I needed to head East on Angus and end up right by the tennis courts. As I hurried to unplant the flags and get to the right city park it was almost 5:40. Blades and I decided to head on a shortened pre-run and have a great conversation. During the first half mile of the run we ran by Mr Myiagi’s house and ran into him driving out of his driveway and stopped for a quick conversation! The morning was slowly getting better : )

Cheap Seats welcomed 10 HIM to the Dragons Lair. Gave the mission statement, disclaimer and Credo. Huge Kudos for Blades to keeping me on the right path.

Since my assumption was that we started at the West City Park the PAX was in for a extra long mosey: ). We decided to mosey about .3 miles to the Catholic Church parking lot to complete warm-o-rama

(keep in mind that Blades told me during the Pre-run that Chiclets was expecting to be at the beatdown this morning but wasn’t there when we took off. Blades was a little concerned but I thoughts nothing of it……..more to come)

WARMUP:
In St Pat’s Catholic Church Parking lot we completed some kalastinics. We did high knees, butt kicks, Mario jumps and Karaoke. We then completed some stretching which consisted of tappy taps, tator taps and a couple different yoga poses. PRE-THANG:
The PAX when then off for another short mosey to downtown Gretna (brick streets, I love). Once we got to the corner of Angus and McKenna Ave we completed around the world merkins. All the PAX got in a circle and each PAX member did 10 merkins while all the other PAX held plank. After one HIM was done with 10 merkins it would go to the next man and so on until each man completed the merkins.

We then moseyed down the brick streets south to Figg St and McKenna Ave. We stopped and completed a crowd pleaser (a personal favorite) which consisted of merkins and groiners up to 6. (1 merkin, 1 groiner, 2 merkins, 2 groiners, 3 merkins, 3 groiners, 4 merkins, 4 groiners, 5 merkins, 5 groiners, 6 merkins and 6 groiners. Then we went back down the ladder.

Then we completed another mosey to the Gretna Elementary school parking lot (approximately 1 mile from the flags)

THE THANG:
In discussing my options with Myiagi a couple days prior I wanted to find a spot where we could do some murphing. We ended up completing 5 rounds of a murph at the Gretna Elementary School. Each round consisted of 10 pull ups, 20 merkins and 30 air squats. We completed 2 core exercises (gas pumpers and LBC’s) after every 2 rounds.

After the 5 rounds we started making our way back to the flags so head north on the brick streets an ended at the section of South Mckenna and Angus. This is where things got even more interesting.

Fine Print noticed a specific business at this interaction that was particularly interesting. The name of the business was “The Tranny Shop” Their motto – Sure we can fix that, American Auto Repair. We all had a good laugh and took about a 2 minute break to discuss “ The Tranny Shop”

Once the laughter calmed down we completed 15 burpees at this intersection as a group. We then decided to mosey back towards the flags.

Do you remember my note above about Chiclets?? Remember when I said Blades of Glory told me he was going to post at Dragon’s Lair? Remember when I said Chiclets wasn’t around after 6am? Well on the way back to the flags we saw a fellow PAX in the distance running towards us down the hills of Angus. Yep you guessed it, it was Chiclets : ) He showed up around 6:04am and we were gone so he went on his own mosey and started looking for us around the High School and to the east side of Angus where most beatdowns are completed. Unfortunately I took the PAX the opposite direction. I felt bad that Chiclets had to run around looking for us but he was a great sport about it. Sorry Chiclets from the bottom of my heart.

THANG 2

We then completed our mosey at the Gretna City pool at Pontiac and Angus Street. We all grabbed a wall and completed some exercises.

Everybody did wall sits and each HIM counted to 10 as the other PAX held the wall sit. After each guy counted to 10 he would get up and run to the end of the line. We completed until all PAX got through.

We then completed 2 rounds of 3 exercises – 15 Chicken Peckers, 15 donkey kicks and a 30 second hold of balls to the wall. We were all exhausted by the end of this.

Lastly, we finally made it back to the flags. I realized we still had about 2 minutes to burn so I decided to have all the PAX line up on the street right across from the Baptist Church. We proceeded to do a full sprint up the hill to 204th street. Holy cow I didn’t realize how long of a run that was (.25 miles to be exact). Several of the PAX members completed the sprint while other PAX members decided to call it quits halfway up the hill : )

Great way to end the workout IMO.

MARY:
We then ended up in the parking lot where the flags were and completed a couple Mary exercises. We did 15 Gator Spears on each side for our man Gator, then completed 2 rounds of rancid style hammers for a total of 22.

ANNOUNCEMENTS:
Hard Hat gave us an update on all the great stuff APEX is doing with helping parks and trails around Omaha. Also a reminder that APEX is this week on Wednesday and Saturday

Also we found out that Paisley surgery went well and there is a go fund me account if you want to help our Irish Car Bomb and his family.

No prayers requests.

COT:
My COT was a reflection on something I’ve been struggling with. I mentioned how my shieldlock has been such a great influence on me. I was reminded of the concentrica and who is at the center of the circle (you’re M). I told the PAX that F3 is like a drug to me, I love it so much and hate missing any beatdowns but I’ve realized that it’s been causing a strain on my relationship with my M. My M (Danielle) is such a saint and really likes to see me do well and have fun with the guys but she’s been the one that’s handled all our kids when they’ve been screaming and up in the middle of the night. I’ve been selfish and leaving the house early in the morning when the kids get up and she has to deal with them. I made a commitment to her that I would make her and my 2.0’s a priority if she needs help in the mornings. I challenged the guys to really focus on their M’s and 2.0’s and even though we all love coming out to F3 we need to give time and attention to them! I love you all within F3, thank you for being such a positive influence on my life!

AYE – CHEAP SEATS

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