Tuesday, April 12, 2022 | The Colosseum | Westside HS AO | Cloudy, Breezy and 29 degrees

PAX: Sweet Roll, Hot Dog, Lansbury, Super Tasty, Tin Cup, Vandelay, Space Bar, Jack Rabbit, Ice-T, Retweet, Slow Pitch, Q-Tip, Blood Shot, Smashmouth, Splinter, Chiclets, Beta Max, Ozark, Cyclone, Blue Chip and Wait Time.
QIC: Wait Time

YHC welcomed the PAX to the Colosseum. After sharing the Principles, mission statement and disclaimer (including “I’m not your friend for the next 45 minutes”), we moseyed to the south end zone for Warm-A-Rama.

SSH x 20 IC | Shoulder Taps x 15 IC | Half Pigeon | Merkins x 10 | Half Pigeon | Garland Pose | Monkey Humpers x 10 IC | Garland Pose | Monkey Humpers x 10 IC

PAX moseyed to the north end zone for the Pre-Thang.

Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man (left leg) x 10 IC | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man (right leg) x 10 IC | Merkins x 10

The PAX divided into two groups and found a partner. We moseyed to the east bleachers for the THANG.


There were two groups. Each person had a partner. Group 1 was instructed to wheelbarrow up the steps of the bleachers with a partner. While the wheelbarrow(ers) were completing the climb up the bleachers group two started an exercise. When group one returned they flap-jacked and group two did the wheelbarrow. These exercises were completed AMRAP.

Step Ups | Dips | Box Jumps | Monkey Humpers | Big Boy Sit Ups | Turkish Get Ups

The six rounds of exercises meant each PAX member wheelbarrowed up the bleachers three times each.

POST-THANG: Partner Push
The PAX went onto the football field and did alternating partner push across the width of the field.

6MOM: Marge & Homer | American Hammer x 22 (Rancid Style)

Four-Year Convergence. April 23 at the Canyon. Celebrate four years of F3Omaha. Bring canned goods. Workout begins at 5:30A. Coffeeteria at 7A.
Brickbuilder Event. May 21. Registration begins soon. Stay tuned on Slack.
Shovel Flag passes. Multiple shovel flag passes exist next week.

Prayers: Jack Rabbit’s friends and family, Chiclets’ friend.

COT: Never Capitulate.

I am an avid journal writer. Sometimes, I dig into old journals to find material for COTs. In reading the old journals, I have discovered how miserable I was before F3. Most of my writing was devoted to frustration, loneliness and being unhappy.

Yesterday, I found a journal that was 12 years old. In that journal, I was writing about “Capitulation.” I started by defining it.

CAPITULATE: to give up resistance.

I wrote how much I hated the word. I still hate the word. I often find it hard to surrender. Fortunately, I have gained wisdom over the past 12 years – from my fellow PAX. I have learned when to capitulate and when not to capitulate. I have learned the difference of “being right” and “living right.”

Twelve years ago, I was disgusted with myself because I was surrounding or conforming to my company’s culture in a way that violated my personal values. There is a fine line between adapting and capitulating. As I capitulated my core values, I grew to hate myself.

If you lose a foothold or surrender a line that is protecting your core values – you will hate yourself for it. My encouragement to the PAX…fight courageously for that line.

CS Lewis has a quote that I love. I am reminded of the quote as I watch the brave Ukrainian people fight for their country. “You determine the strength of the (Russian) Army by fighting against it, not by giving into it.”

We ended in a prayer focused on courage. Never surrender or capitulate!

Grace & Peace,

Wait Time

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The Colosseum

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