Thanks for letting me Q. I enjoyed leading the PAx. I’m sorry for the delay. I’ve been having some computer issues, which has messed up my microsoft office suite. It’s still not working, so hopefully the below text/notes comes throw ok. It’s not ideal how I send and compose things, but it was the best I could do under the circumstances and my ability to use technology. haha!
Pre-blast: Let’s get crazy! @CombineF3 @F3Omaha as we jump into a wonderful weekend, how whacky can we be. Bring a COUPON, FNG, and your moving shoes. PreRun 4:45. 
5:15. Joe 6!!! Let’s do this!
The Gloom:
F3’s MISSION is to Plant, Grow and Serve small Workout groups to reinvigorate male Community Leadership.
5 core principles:
- Be free of charge
- Be open to all men
- Be held outdoors, rain or shine, heat or cold
- Be led by men who lead in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust (CoT)
Credo
“Leave no man behind, but leave no man where you find him.”
Disclaimer
I am not a professional, modify as necessary.
Quote of the day:
The best thing about life is that we get to create our own destinations. It is the one thing we all have that is truly our own, and we get to decide how it happens. Fate and spirituality aside, we are in total control of the choices we make and how we handle situations. That’s the beauty of having a brain and living, isn’t it?
PreThang and Beat down: Time to get CRAZY with coupons!
| Location | Workout | Workout | ||
| Track | 1 slow, 1 fast paced | |||
| FIELD | Mosi Ladder | |||
| 50 | Side stradel hop IC 15 | |||
| TD | Burpees – 5 | |||
| 50 | Merkins – 15 | |||
| TD | Burpees – 10 | |||
| PLANK TO THE 6 | ||||
| REPS | ||||
| EAST TRACK | C | COUPON CURLS | 30 | |
| COUPON CRUNCHES | 30 | |||
| COUPON CALF RAISES | 30 | |||
| COUPON BLOCKEE | ||||
| REPS | ||||
| ENDZONE | R | RUSSIAN TWISTS (AMERICAN HAMMERS) | AMRAP | |
| REVERSE CRUNCHES | ||||
| ROLL & MERKIN | ||||
| RACE CONE 2 CONE | ||||
| REPS | ||||
| 50 YD LINE | A | AB WORKOUT OF CHOICE | AMRAP | |
| ALTERNATING ANKLE TOUCHES (IN PLANK) | ||||
| ALTERNATING LUNGES | ||||
| ALTERNATING SHOULDER TAPS | ||||
| REPS | ||||
| TRACK | Z | ZIG ZAG HOPS | AMRAP | |
| ZIG ZAG SPRINTS | ||||
| ZIG ZAG HOPS | ||||
| ZIG ZAG SPRINTS | ||||
| REPS | ||||
| ENDZONE | Y | Y-UPS (V-UPS BUT SPELT DIFFERENT) | AMRAP | |
| DONKEY KICKS | ||||
| Y-UPS (V-UPS BUT SPELT DIFFERENT) | ||||
| DONKEY KICKS | ||||
| Endzone | Ladder Burpee’s – 10yd, 2, 3, 4, 5 | |||
| Chuck Norris Merkins | ||||
| Wide Merkins | ||||
| Ranger Merkins | ||||
| 4 Corners | 4 corners grinder AMRAP | |||
| NW | LBC’s | North TD – Sprint | ||
| Shoulder Taps | ||||
| Air Squats | ||||
| NE | Big Boy’s | Field – butt kicks | ||
| Ranger Merkins | ||||
| Bobby Hurleys’ | ||||
| SE | Freddie’s | South TD – Lunges | ||
| Plank Jacks | ||||
| Goof balls | ||||
| SW | American Hammers | Field – high knees | ||
| Mountain Climbers | ||||
| Lunges | ||||
CoT
- Count-o-rama – 8 Hims
- name-o-rama – LPC, Doppler, Baby shoes, Motor boat, mulligan, Biff, Fish oil, Speed Square.
- announcements –
- shout-outs/words of wisdom/prayers.
- Xavier
- Al bolian
- Be thankful for military
We may struggle at times and feel like we can’t do what we want to do… be it with work, family, or other aspects of our lives, but the truth is, we can. Some of us put up with so much unnecessary stress but the fact is, we place it there ourselves.
I’m going to be my usual blunt self for a minute and tell you this: you don’t have to put up with bullshit. Negativity situations that make you feel less than who you are, and (what I like to call) “power-hoarding people” are all present in your life because you let them be. You don’t have to put up with anything, at any time, from anyone.
Anything that makes you feel less happy or uncomfortable doesn’t have to be tolerated. There is always a way to change a situation and too many of us are afraid to do so. If you feel mistreated by someone, say something. If you’re in a bad relationship, leave. If you hate your job, get a new one. It might alter your path slightly but it doesn’t mean you won’t ever find your way back on track. Like I said, it’s so simple… you are in control!
“But… but…” I know those “buts” come easily. They are put in your mind to make you feel as though you can’t do something, because actually doing something might take you out of your own comfort zone. Ask yourself this every time you question yourself by spewing out a “but”: “but, it’s technically possible, right?” Meaning, you could actually do something about it if you wanted to or tried hard enough, couldn’t you?It might be hard, but you could alter your life slightly to find your happiness.
… RIGHT?
So when you start complaining about certain aspects of your life that you think you have to just deal with, realize that you don’t. You deserve more than that, and trust me, when you look back on your life you’ll wonder why you put up with those situations for so long. You deserve a life you love with no stress. You are capable of making a change, you just have to change your way of thinking to make it happen.
The Tweet:
8 powerful HIMS got crazy in the gloom this morning! Great way to push it up before the weekend! Remind yourself to push away the BS and focus on the positive things! You have full control to make the right decision! React & lead well!
Cheers,
Mike