3-23-22 | AO – Heavy Metal | Stinson Park | 38 Degrees and Breezy
PAX (14): Golden Pike, Swinger, Beta Max, Bloodshot, Wentworth, Spacebar, Stella!, Folsom, Sloppy Joe (Respect!), Touché, Saw Blade (Respect!), Q-Tip (Respect! Respect!), Doll Face (Respect!), Tin Cup
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.
Warm-A-Rama:
The group moseyed to the stage for a few warm up exercises.
Tappy Taps – 15 IC
Big Ones (Willie Mays Hays) – 15 IC
Side Straddle Hop – 15 IC
Sun Gods – 10 IC Front and Back
Imperial Walkers – 20 IC
ATMS: 10 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Merkins
The THANG -2 Group Grinder
The PAX moseyed back to the playground and divided into 2 groups. One group completed the exercises below in order (Sets of 20 – AMRAP with a 5 count in between each exercise). The group was encouraged to take turns leading each exercise.
• Military Press – 20
• Bent Over Rows -20
• Chest Press 20
• Curls -20
• Squats – 20
• Shoulder Shrug – 20
• Dead Lifts – 20
• Arnold Press – 20
• Lunges – 20
• Dumbbell Merkins – 20
• Upright Rows – 20
The other group:
1) Moseyed to the benches on the East side of the park and completed 10 dips
2) Moseyed to the clock tower and completed 3 burpees.
3) Moseyed back to the playground and flap jacked with the other group.
Omaha was called about 6:04 AM.
Mary:
Freddie Mercury’s – 15 IC
Dollys – 15
Flutter Kicks – 15 IC
Big Boy Sit Ups – 10
American Hammers (Rancid Style – 14)
Mumblechatter: There were a few comments about the amount or running for a Heavy workout. YHC thinks they were in good fun, but we will see if I get invited back.
Circle of Trust (COT):
I have a list of potential COTs I keep on my phone. If I read something, think of something, hear a story on the radio or see it on TV, I make a note of it. Before I Q a beat down, I look at the list and to see if there are any ideas/topics I could actually use for a COT. I had one picked out from the list for today, but I realized that though my COT could help us appreciate how fortunate we are, the story was not a “good news” story. Then I looked at my whole list, and all of my potential COTs were not “good news” stories. That is, it seems I focus more on recognizing how fortunate we are and how we need to cherish the time we have because everything can change unexpectedly. So for my COT today, I searched for good news or inspirational stories I could share with the group, and I encouraged everyone to try to seek out a few good news stories to balance out all of the negative and/or not good news stories we constantly hear about. Here are 10 stories I found that I would like to share.
- Exciting’ Head-Tongue Controller Lets Paralyzed Patients Operate Smart Phones And Drive Wheelchairs. By Good News Network -Mar 20, 2022
- Airbnb and its Community Raise More Than $40 Million and Offers 150,000 Temp-Homes for Ukraine. By Andy Corbley -Mar 17, 2022
- 30 Minutes of Lifting Weights, Push-ups or Yard Work Weekly May Cut Risk of Death By 20%. By Andy Corbley -Mar 16, 2022
- Little Kids Give You Pep Talks on Recorded Phone Hotline – And They’re Adorable . By Andy Corbley -Mar 14, 2022. A new telephone hotline is relieving stress and uplifting callers with laughter, words of encouragement, and advice from elementary school students—and it’s ringing off the hook.
- This dog went missing in 2010. Nearly 12 years later, she was found just miles from her family and returned. BY CAITLIN O’KANE, FEBRUARY 21, 2022 / 2:15 PM / CBS NEWS
- Dolly Parton’s Dollywood offers to pay full tuition for all its employees. BY CHRISTOPHER BRITO, FEBRUARY 9, 2022 / 3:53 PM / CBS NEWS
- Video-Game-Based Stroke Therapy is as Effective as In-Person Rehab. By Good News Network -Mar 18, 2022
- Louisiana man rescues boy from alligator-infested waters after hearing his calls for help. By Michael Hollan | Fox News
- California teen launches nonprofit to ensure girls practice self-care. By CATHERINE GARCIA
- 11-year-old does the near impossible: Makes two holes-in-one in one U.S. Kids tournament round. By Keely Levins, September 20, 2021
Thank you for letting me lead today and I hope everyone has a day full of good news.
We ended in prayer.
Aye – Tin Cup
