Tuesday, December 13, 2022 | Stinson Park AO | Cornhusker Handicap | 5:30 AM | 38 degrees (feels like 27) Rainy and Windy [Perfect conditions]
PAX: Black Jack, Vandelay, Chiclets, Ozark, Rancid, Bobsled, Frosty, Bovine, Doll Face, Cyclone, Sputnik, Buns of Steel, Stapler, Beta Max, Gunner, Hooah, Rocket and Wait Time.
QIC: Wait Time

The PAX were met with ideal conditions – cold rain and wind. We celebrated the morning together at the OG Tuesday workout, Cornhusker Handicap. It was an OG group – damn near a RESPECT pop-up. This site has welcomed numerous FNGs. In that spirit, we celebrated that F3Omaha has welcomed 442 FNGs to the gloom over the past year. There were four PAX at the workout who were among those 442 friendly new guys who joined F3 since December 2021. T-claps to the former site Qs at Cornhusker Handicap. Over the years, this group’s leadership has helped keep this AO salty and welcoming – Curds, Brazilian, Bubbles, Two-Step, Buns of Steel, and Black Jack.

After sharing the mission statement, principles and disclaimer (including “for next 45 minutes I am not your friend”) we moseyed to the parking garage for a beatdown.

WARM-A-RAMA: Ascending Warm-Up
PAX started on ground floor of parking garage and ascended to the top floor.

SSH (ground floor) x 20 IC | (second floor) Plank x 10 | Merkins x 10 | Half Pigeon | Merkins x 10 | Half Pigeon | (Third Floor) Garland Pose | Monkey Humpers x 15 IC


Pax ascended to the top floor for the STEINL:

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


PAX were divided into groups of four. There was a set of exercises on the top deck of the garage and on the ground floor. The ground floor exercises required sand bags or cinder block coupons. At any time, there were two members of the four-person group running. One ran up the ramps while the other person ran down the ramps. The other two members did AMRAP exercises until they flapjacked with the runners. Heart rates were at maximum effort!

Ground Floor Exercises: (AMRAP) Cusack Squat | Shoulder Press | Uneven Merkins | American Hammers

Top Floor Exercises: (AMRAP) Burpees | Alarm Clocks | Turkish Get-ups

Omaha was called, and PAX gathered coupons before heading back to shovel flag for 6 MOM.

6MOM: American Hammer x 18 IC (Rancid Style)

WINTER CSAUP: Saturday, January 28 | More details to follow | Hold the date
RESPECT POP-UP. Thursday Dec 22 | Burke Stadium | Hooah is Qing.
THIRD F: Operations Others at Creighton Prep | This Saturday Dec 17 | 9 AM. Also, Boji leading a wreath laying at the National Cemetery. Details on SLACK.
Beverly Hills VQ. Tomorrow Guts.
Rancid. Celebrated an important one-year milestone with Rancid.
MURPH CHALLENGE IN JANUARY. Betamax is organizing a January Murph Challenge. Complete 12 Murphs.

Prayer Requests: Pit Stop’s M (Lindsey), Tin Cup, Prayers for anyone struggling with depression, anxiety and mental health challenges, PAX members who are injured (LPC), Ms and kids, Wait Time (job opportunity).

COT: “Be Fierce and Unstoppable”

There are memorable COTs that we each hold close to our hearts. One of those memorable COTs that I can vividly remember was delivered by one of our REDWOODS, No Doze. He read an excerpt from John Steinbeck’s “Travels with Charley: In Search for America.” Later, No Doze was kind enough to give me a copy of that book for my 50th Birthday. I love the excerpt that No Doze shared with the PAX a few years ago.

As we celebrate 442 FNGs coming to Omaha over the past year, I think it is good to remember what it is like to be a sad clown. That Sad Clown Syndrome doesn’t necessarily go away just because you start F3. It can lay dormant and rear its ugly head when we least expect it – particularly in times when we might be injured or living through a season in which we cannot join our brothers in the gloom. I think this is a powerful description of Sad Clown Syndrome written by Steinbeck.

During the previous winter I had become rather seriously ill with one of those carefully named difficulties which are the whispers of approaching age. When I came out of it I received the usual lecture about slowing up, losing weight, limiting the cholesterol intake. It happens to many men, and I think doctors have memorized the litany. It had happened to so many of my friends. The lecture ends, “Slow down. You’re not as young as you once were.” And I had seen so many begin to pack their lives in cotton wool, smother their impulses, hood their passions, and gradually retire from their manhood into a kind of spiritual and physical semi-invalidism. In this they are encouraged by wives and relatives, and it’s such a sweet trap.
Who doesn’t like to be a center for concern? A kind of second childhood falls on so many men. They trade their violence for the promise of a small increase of life span. In effect, the head of the house becomes the youngest child. And I have searched myself for this possibility with a kind of horror. For I have always lived violently, drunk hugely, eaten too much or not at all, slept around the clock or missed two nights of sleeping, worked too hard and too long in glory, or slobbed for a time in utter laziness. I’ve lifted, pulled, chopped, climbed, made love with joy and taken my hangovers as a consequence, not as a punishment. I did not want to surrender fierceness for a small gain in yardage.

I challenge our PAX to fight off a second childhood. Do not surrender fierceness for a small gain in yardage.

We ended with a prayer.

Grace & Peace,

Wait Time

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