August 17, 2023|AO- The Battlefield mid-60’s

19 PAX: Tenderfoot, Rollbar, Break Room, Winslow, Safe Ride, Foley (Respect), Q Tip (Respect x2), Hoser, Tugboat, Tin Cup, Sister Act, Black Lung, Penny Marshall, Knoxville, Da Vinci (Respect x2), Chiclets (Respect), Samples (Respect), Tom Tom, Mother Goose (QIC)
5:30 AM- Recited meaning, principles, and mission of F3 and gave disclaimer; no FNG’s.

Entered the field, moseyed to the opposite end zone for WAR
Warm a rama
• 10 Tappy Taps IC
• 10 Big Ones IC
• 20 Second Small One Hold
• 10 Monkey Humpers IC
• 10 Cherry Pickers IC
• 10 Tempo Merkins IC

• Accelerators
• Lined up on the goal line, moseyed to thirty, building up to a sprint to the opposite 30, coasted into the opposite goal line
• 5 Alarm Clocks OYO Did the same run back – 5 Burpees OYO

Moseyed from the end zone to the east bleachers for the Thang:
PAX were instructed to pair or group up in order to encourage mumble chatter
• Bottom of the stairs –  20 Dips and 15 Derkins on the bottom step
• Run up the stairs – 10 X Factors and 5 Burpees at the top

Run down and repeat

6:01am- Called Omaha to move back to the goal line for a Post-Thang
• Sprint to 10-yard line and back 1x – 25 Merkins
• Sprint to 10-yard line and back 2x – 20 Merkins
• Sprint to 10-yard line and back 3x – 15 Merkins + 15 Air Squats
• Sprint to 10-yard line and back 2x – 20 Air Squats
• Sprint to 10-yard line and back – 25 Air Squats

MARY– 4 PAX were allowed to lead the circle in 20 reps of their favorite core exercise, then we finished with 13 American Hammers IC. 93 reps was intentional. NOR, announcements and prayer requests

COT: I shared that the 93 reps of Mary were in honor of my good friend Mark Dahir (CP class of 1993). Mark passed away suddenly on August 3 rd and left behind tens of thousands of lives impacted positively through the  Heart Ministry Center and other networks. His story was one of redemption and triumph. His loss hit me hard. I heard someone say “Grief is just love with no place to go.” I have been trying to direct my love in service to others, and the return on that intentionality has lifted me up and carried me through this period of mourning. I encouraged the PAX to do the same. I shared a lot more personal information about myself, but what is said in the COT sometimes needs to stay in the COT. All are welcome to ask and I’ll share. Here’s to good days and better tomorrows!
Mother Goose

F3Omaha - 4303 posts

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

The Battlefield

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