Whetstone Flag Pass, T-Ball to Longneck
Weather: 66 °F with a slight fog, 97% humidity with no wind. AKA, cool but sticky.
PAX: (71 PAX) Smelly Cat, Speed Bump, Boji, Hard Hat, Mulch, EA, Pit Stop, Tax Man, Lil House, Griswold, Hei Hei, T- Swift, Steeple, Flanagan, Da Fridge, Bogey, Roll Bar, Blades of Glory, Tater Tot, Tardy, Vlasic (respect), Caribou, Sgt Pencil (respect, respect), Pantyhose, Birdman, Barbershop, Barbwire, Lincoln Logs (respect, respect), Tight Lip, Lemu (respect), Q-Tip (respect, respect), Thor, Bouncer, Bob Ross, Bambi, Vespa, Backcountry, Jump Street, Cheap Seats, Da Kine, Tea Party, Barn Door, Truly, Obi-One, Skidz, Escobar, Bayside, Slow Pitch, Lil Chef, Grease Fire, Rowdy, DeVito, Amadeus, Kryptonite, Patty Mayonnaise, Chucky, Sasquatch, Fine Print, 12 Gauge, Stripes, Gator, Old Spice, Dr Thunder, Peg Leg, Crowdsource, Cradle, Bobsled, Plague, Patton, T-Ball, Longneck. No FNGs
Q: T-Ball and Longneck
PAX arrived to hear the F3 Core principles, Mission statement, Motto, and Credo, as well as exercise disclaimer. No FNGs.
Warm-o-rama: We tried our best to wedge between the 70 cars in the parking lot and into something resembling an oblong oval to complete WOR—we did 20 high knees IC, 20 butt kicks IC, 10 slow Big Ones, 10 Sun Gods fwd/backward IC, and 10 cherry pickers. We also completed pigeon stretches to both sides and then proceeded to head to the far north edge of the parking lot for a little more room for the prethang.
Pre-Thang: This was designed to keep the PAX together and cohesive, as well as drive up our HR before the handoff to Longneck. We completed a reverse ladder of exercises with reps of 20, 15, 10, and 5, completing the entire loop of exercises before decreasing the reps and repeating the same list again until we completed 5 of each. Exercises were: Merkins, Dry Docks, LBCs, Bobby Hurleys and Mountain climbers. YHC had his rate well above 160, at which point I handed the reins to the master of ceremonies (Longneck) to lead the PAX through the Thang.
The Thang: Moseyed to the track to count off in 4 groups. Each group completed the workout together for the full duration of The Thang. Once in a group we did the following workout…
.MY (SOFT) BALLS GRINDER
- ONE PAX RUNS TO MIDFIELD, GRABS ONE SOFTBALL AND RUNS BACK
- ON WAY BACK, STOP AT CONE AND ATTEMPT TOSS SOFTBALL INTO BUCKET
IF SUCCESSFUL, NO PENALTY
IF MISSED, 5 BURPEES FOR ENTIRE GROUP BEFORE EXERCISE
- ONCE BACK WITH GROUP, COMPLETE BURPEE PENALTY (IF NEEDED) THEN COMPLETE EXCERISE LISTED ON BALL
- AFTER COMPLETION OF EXCERISE, HAND BALL TO NEXT PAX, HE WILL THEN RUN TO MIDFIELD AND EXCHANGETHE BALL FOR A DIFFERENT ONE RINSE AND REPEATWHILE PAX IS RUNNING TO GET BALL AND TOSS, ALL OTHER PAX ARE DOING… AMRAP FOR EACH ROUND
- IC LBCs
- IC SSH
- IC Gas Pumpers
- IC SSH
- IC Flutter Kicks
- IC SSH
- IC Box Cutters
- IC SSH
- IC Freddy Mercury
- IC LBCs
Back to top of AMRAP if end is reached
Prayers/Announcements: Circle of Trust:
Longneck’s COT: First, thank you. Thank you to T-Ball for thinking of me on the passing of the Whetstone flag. Not only is this AO one of the closest to my house, it is the AO that started it all. In a few weeks I will be celebrating my 1 year of F3 and like many, it has been life changing. I didn’t want to go too in depth with all of that otherwise I wouldn’t have anything to say at my 1 year Q but I do want to say thank you. Thank you to Wait Time for bringing F3 to Omaha, thank you Slow Pitch for commenting on my fat sad clown Facebook post about me needing change. Thank you T-Ball for the passing of the flag. Thank you to all of the PAX that have reached out via texts or calls, for all of the encouragement, push and drive. Thank you to my shieldlock for always being there and for allowing me to open up and be the real me. Never in a million years would I have thought that the change I needed was to lean on other men, to be vulnerable to others and accepting that life doesn’t have to just be how it is. That we can make changes to better ourselves, better our families and to better each other. I am truly grateful for all of you…and to think, just a year ago I thought I was just coming to a workout group in the morning…..man it is so much more!
T-Ball COT: I want to send a special note of gratitude to the Plague and Gator. They contacted me a little over a year ago with an idea to start the first true west Omaha AO with a Q Source. I was reluctant and told Gator I needed to think about it. Well, once a seed gets planted, it will grow and eventually, I became excited about this idea. This push toward leadership is the thing I’ve thought about the most. Had I stayed reluctant, I would have missed an entire year of growth, Q source, leadership, friendships and can honestly say every aspect of my life is better because of this past year. I owe a huge debt of gratitude to all the PAX who post here and at other AOs around F3 Omaha, to those who’ve led workouts and Q source, and for the HIM who continue to show up for Q source each week. It is an immense point of pride for me to have watched our group crush the entire Q source within this past year and we can all say without a doubt that it has impacted our leadership and growth as men. I thank all of you and also give special thanks to Longneck. I preblasted a picture of him after his first workout, which was also at The Whetstone. He has developed into a lion this past year. From his personal fitness to leadership growth, he is the epitome of a HIM and I’m proud to call him a great friend! Continue to support others along their journey and look at Longneck for a great example of persistent and showing up every day can accomplish in 1 short year. Proud of you brother and can’t wait to see you take the Whetstone to new heights!