Weather: 38 degrees with a 24 mph northwest wind
PAX: Busser, Chernobly, Double Dip, D2, Fun Dip, Tenacious D, FNG Reggie Ripple (Bow Flex), Nea Nea, Stall, G-String.
Q: Ogre
I welcomed the PAX to Mount Olympus at 5:15 AM. I recited F3’s Mission Statement, “to plant, grow, and serve small workout groups for the invigoration of male community leadership.”
We have 5 core principle:
- Free of charge
- Open to all men
- Held outside
- Led in a rotating fashion
- End in a Circle of Trust (COT)
Our Credo is to “leave no man behind, but leave no man where you found him”
Warm-a-rama:
15 – Side Saddle Hops IC
15 – Tappy Taps IC
10 – Sun Gods IC both directions
30 Second – Deep squat
5 – Chernobyl counted Merkins
400 Meter mosey to side of school to block some of the wind.
Beatdown: 500 Coupon Kettlebell Swing (25 minute AMRAP)
Broken up however the PAX decided:
- Every time you break from Swings it is 3 blockees and 200M run to recover.
Recommendations to scale:
50 reps X 10
25 reps X 20
Announcements:
- Blood Drive – April 19th
- F3 Omaha 6th Anniversary Workout – April 20th at the Sanitarium
Prayer Request:
- Amedeuas Family
- Farva’s Family
COT: In my year of clearing my bookshelf, I pass along the book 15 to 28. The book tells the story of Coach Matt Deggs and his journey in (and out) of college baseball. My biggest take away from his story was a shift from transactional relationships to transformation relationships. D2 took the book home with him. (It has some pictures so he might be able to read it)
Shifted the COT due to the recent events in Farva’s life and the power of “How can I/we help”. I had a mentor early on in my career that would always answer his phone with “How can I/we help” and it changed the way I have worked with others throughout the last 7-8 years. It was amazing to see the power of F3 Omaha when Farva received non-stop support the day after his garage fire with the consistent question from PAX of “How can we help?”. Praised the group for being the HIM that they are and wanted them all to look for an opportunity to continue to help others.