9/14/2022 A crisp 70 degrees with not a breath of wind.
Q: Armbar (Birthday Q)
PAX: 19 Mr. Deeds(Formerly Misery), DOA, Cutting Edge, Flowers, Barber Shop, Beaver, Chowder, HEI HEI, Kill Switch, Grip it and rip it, motor boat, old spice, cataracts, supa fly, Da Kine, Kick Stand, Stripes. T Swift, Armbar.
4:43
Today I feel like Roadhouse, so excited for this Q that when the alarm went off at 4:05 I was ready. Pulled into the lot at my old friend Aldrich like I have done so many Wednesday’s to find 1 solo Rucker starting at 4:45. DOA way to accelerate every day. Set up the thang and head to the lot for the Pre run.
8 guys set off in all directions of various runs of distances and speeds. Luv the modification men.
5:30
Welcome the PAX with a 5 core principle quiz. Congrats group we got 100%
1. Free of charge
2. Open to all men
3. Always held outside
4. Lead in a rotating fashion
5. Will end in a CoT
We are here to plant grow and serve small workout groups for the invigoration for male community leadership. This just sounds so good every time I hear it.
Disclaimer given and off we set.
Warm-o-Rama
One lap around the school building and back to the roughest playground surface of any AO in F3Omaha.
SSH 10 IC
Big Ones 10 super slow cadence (Tclaps to kill switch for keeping the count)
Sun gods forward and back 10 IC
Cherry Pickers 10 IC
Chanooks 10 IC
Goof Balls 10 IC
Pre Thang
One of my favorite things people have done during my year at top rope was using the light poles on the road heading north from the parking lot. So we ran as a group up the hill stopping at 8 light poles doing 5 big boys at each pole. 8×5=40 because at 40 I’m a big boy.
The Thang
4 square push group.
4 stations where set up around the blacktop
1. 40 jungle man squats Push group
2. Core-AMRAP-Frozen Freddie’s, LBC’s
3. Arms-AMRAP-Merkins, Carolina Dry Docks
4. Wall-10 count IC-Australian Mountain Climbers, Chicken Peckers, Donkey Kicks, Balls to the wall, London bridge. (No one knew where these were, IC start in plank with your head close to the wall. Right up to the wall, left hand up so your feet are on the ground and hands on the wall holding your body up, then right hand down, left hand down is 1 rep.
After 2 rounds Omaha is called and we meet in the middle for Mary
Mary
Guantanamo Bay 1 time around
American Hammers 40 IC rancid style.
Announcements and prayers requests
Before we started this we had a special addition to our morning. Our brother Misery was in need of a new name. I won’t go into details on why but he is a different man on a new path since receiving his name and has earned and deserves something to be proud of. Which we all are of him. So Misery is now Mr. Deeds.
-Supa Fly with the down range post at F3madison Wisconsin was reminded of how special what we built is. CoT’s are still growing there where hear it is almost more important than the beat down.
-Vala’s nigh friday sept 16th. TClaps to Crab Cakes for providing the 600 tickets. So buy some stuff to help support. The turkey legs are so good.
-Poker tourney for Project Pink’d in October. Check with Escobar for details.
CoT
I’m a man, I’m 40. The famous quote from Mike Gundy has always stuck with me. Well today I’m 40 and am I a man. I still remember the first time I looked at a picture of my dad with our family being young and asked him how old he was when this photo was taken. He told me 32 and I was 34 at the time. It blew my mind that I was older than my dad in the photo. Because Dad was what I though about when I see a man. Did he have everything together, I thought he did or was he like me and still trying to figure it out. To be a leader of your family, a provider, a protector. Sometimes I feel like I have imposter syndrome where I am still not a Man in all aspects yet. But I am still working at it. Because the other day when I sat up from bed and looked in the mirror my arm said 23 where as my forehead said all of 40. So I have to look into this idea of what is a man. I found a quote in a book that spoke volumes to me.
“Pay Attention to your thoughts, for they will become your words
Pay Attention to your words, for they will become your actions
Pay Attention to your actions, for they will become your habits
Pay attention to your habits, for they will become you character
Pay attention to your character, for they will become your fate” Talmund
The part that stuck out to me the most was the character, that is what it takes to be a Man. To show it in all situations in you life. To not waiver over what you know is right not matter what stands in front of you. I also know that over the last 3 years of my time in F3 i have been around a lot of high character men who have helped me to develop better thoughts, words, actions, habits and character to make my fate to be a good man.
Aye
Armbar.