03/26/2024, 5:15am | The Catamount Complex | Omaha, NE| 28F, feels like 15F, windy with Sleet
“Be Introspective”
# of PAX: 5
Q: KOA
0500am 5K prerun
Low Flow, D2, Mayme, Schrute, Razzle Dazzle, and KOA
0515am Beatdown
KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership. We had no FNG’s but it was D2’s first time to The Cathouse!
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).
He then recited the credo that we would leave no man behind but we would leave no man where we found him.
05:17-0521am The Warm-o-Rama
KOA had PAX mosey to the track. We ran a lap and then completed 10 Sun Gods forwards and backwards IC, 10 Toy Soldiers IC, 10 Big Ones IC and finally we performed 4-5 cartwheels to the goal line at the request of Rainbow…KOA’s 2.0.
05:21-0531amThe Pre-Thang
PAX performed 10 broad jumps followed by 10 monkey humpers IC in an alternating fashion until we reached the goal line on the other side of the field. Each PAX member had an opportunity to count for the group for a total of 7 rounds. Legs were definitely smoked by the end.
05:31-0551amThe Thang
PAX moseyed over to hill and paired up into groups of 2. PAX one either ran up the hill or bernie sanders up the hill. At the top PAX either competed 10 thruster or 10 Bonnie Blairs with the coupon IC. Meanwhile, PAX 2 was at the bottom of the hill doing Big Boys AMRAP until PAX 1 relieved them. We continued this for the entirety of the time. Omaha was called.
PAX finished at the bottom of the stairs and Cat Crawled up the hill to finish our the beatdown. At this point we moseyed back to the shovel flags and circled up for Mary.
5:52-6:00 am Mary
PAX completed 20 Flutter Kicks, 20 Heels to Heaven, 20 LBC’s IC, 20 E2K’s IC and 20 Sarpy Slammer IC Rancid Style.
6:06amAnnouncements/Prayers/COT
PAX counted off 5 HIM. We then went into Name-o-rama. The following member were present: Low Flow, D2, Mayme, Schrute and KOA.
Announcements/Prayer Requests:
– April 20th Anniversary at the Sanitarium for F3 Omaha
– Prayers for Mayme’s Aunt who was diagnosed with recurrent cancer
– Prayers for those travelling this weekend for Easter.
COT
KOA shared a message today watching Caitlin Clark play her last game last night at Hawkeye Carver. While watching he couldn’t help but be irritated with her antics. Even her father has spoken to her about these things that irritate him. This led KOA to think about legacy and the intended or unintended feelings people have about you. Many of us have habits that are liked or disliked by others. While we generally want to limit the number of people who “hate” us for some of our less than ideal qualities, we certainly don’t want to ignore who we are. It’s a balance. So KOA challenged the PAX to be aware of their “less than ideal qualities” but still try to stay true to yourself, because you can’t make everyone like you.
Aye.
