PAX: Rancid, Othello, E-85, Ditty, Demogorgon, Sputnik, U-Haul, No Cry, Rush Hour, Hoser, Beeps, Ditty, FNG Blizzard

Q: Gunner

As always, started sharply at 5:30 am with the greeting to the Pax as well as the F3 Mission Statement and 5 Core Principles.  Another good name for this site could be Black Hole. For a park in the heart of the city, the inner part is very dark. But overcoming the darkness is great way to start the day.  

Warmarama –

  • 15 IC Hairy Rockettes
  • 15 Windmills
  • Sideways Gallup
  • 15 Cherry Pickers
  • 15 Air Presses
  • Carioca
  • 15 IC Hillbillies
  • 15 IC Mountain Climbers
  • Back pedal
  • 15 Squat Kicks
  • 15 High Knees
  • Sideways gallup
  • 15 Mountain Man Poopers
  • 15 Yoga Toe Touches
  • Carioca
  • Motivators starting at 5

The Thang  – I set up a run course on the east side of the Park. It stated at the warmarama location and went up the trail to Park Ave.  It was about a 1/2 mile run course. During the run course there were 4 cone stations.  Pax were to perform a 4:1 ratio of exercises at the cone.

  1. 4 Alarm Clocks – 1 Burpee
  2. 8 Alarm Clocks – 2 Burpees
  3. 12 Alarm Clocks – 3 Burpees
  4. 20 Merkins

Called Omaha at 6:05 am. Pax got through 2 laps around the course


10 count Supermans and roll over to 10 count Banana Boats

Announcements – 2 Club Conundrum this  Saturday

Prayers – for Ditty and Mental Health strength

                   For Demogorgon with his communications with ex

COT – The Paradoxical Commandments

By Dr. Kent M. Keith

People are illogical, unreasonable, and self-centered.
Love them anyway.

If you do good, people will accuse you of selfish ulterior motives.
Do good anyway.

If you are successful, you will win false friends and true enemies.
Succeed anyway.

The good you do today will be forgotten tomorrow.
Do good anyway.

Honesty and frankness make you vulnerable.
Be honest and frank anyway.

The biggest men and women with the biggest ideas

can be shot down by the smallest men and women with the smallest minds.

Think big anyway.

People favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.

What you spend years building may be destroyed overnight.
Build anyway.

People really need help but may attack you if you do help them.
Help people anyway.

Give the world the best you have and you’ll get kicked in the teeth.
Give the world the best you have anyway.

Fomaha - 3871 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Beverly Hills

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