June 14, 2022 // AO: Cornhusker Handicap // Stinson Park // 800
PAX: (24) Polaroid, Vandelay (Respect), Oompa, Khakis (Respect), Slow Pitch, Demogorgan, Frosty, Gunner, Smashmouth, Stitches, Beeps, Bovine, Hat Trick (Respect), Mad Dog, Stapler, Spreadsheet, Schlitz, Boji, Doll Face (Respect), Bob (FNG-Kickstand), Touche, Tater Tot, Stinkbait, Meatball
Q: Icy Hot
The Qic arrived about 515am to set out a couple weinke’s prior to the beatdown. I had a lot of excitement going into the morning.
The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, and the disclaimer. There were no FNGs present at the start of the beatdown, however there were two PAX, Meatball and Boji, Down Range.
Warm-A-Rama:
The PAX moseyed to the front of Genesis Health Club for warm-a-rama.
Goof Balls – 15 IC
Imperial Walkers – 15 IC
Tappy Taps – 10 IC
Big Ones – 10 IC
Side Straddle Hops – 15 IC
After warm-a-rama the PAX moseyed across the street to the stairs by the Inner Rail for the pre-pre-thang.
Pre-Pre-Thang:
The Pre-Pre-Thang consisted of a partner grinder. One partner ran up and down the stairs while the partner at the base of the stairs performed air squats. Very simple and an opportunity for the PAX to enjoy some second F. After about 5 minutes the PAX moseyed south to the benches in Stinson Park for the Pre-Thang
Pre-Thang:
As the PAX was about to begin the Pre-Thang, a man on a bike passed by. He was immediately asked to join by Slow Pitch, Tater Tot, and several others. This passer by, Bob, decided to join. He completed the remainder of the beatdown next to Tater Tot.
Each PAX member found a bench and the Q led them in Dips, Derkins, and Steps ups (DDSs). The first round consisted of 15 reps of each followed by a second round of 15 reps of each, and a final round of 5 reps each.
Once completed Icy Hot gave the instructions for the Thang. It consisted of groups of 4. Within those groups you had 2 groups of 2.
Thang:
The PAX would utilize the rubber flooring by the swing set and the Stinson Park tower. The 2 PAX members by the swing sets would be performing an exercise AMRAP while the other 2 ran to the tower performed a specific set of reps on one exercise and returned to the swing sets and switched. This continued until Omaha was called.
Swing Set
- Plank Jacks
- Mt. Climbers
- Side Straddle Hops
- High Knees
- Bonnie Blairs
Stinson Park Tower
- Merkins – 20
- Monkey Humpers – 20 IC
- Carolina Dry Docks – 20
- Sumo Squats – 20
- Werkins – 20
- Alt. Lunges – 20 IC
The PAX made it through as much as they could before Omaha was called at 607am
6MOM:
The Qic called on five different people to lead the core activities. We performed Flutter Kicks, Big Boys, Freddy Mercuries, Pulsing LBC’s, and ended in Rancid American Hammers
Announcements/Prayers:
A lot of announcements amount expansion, pop-ups, and launches coming up. Please check SLACK or check Twitter for more information.
Multiple opportunities for 3rd F opportunities at Northstar and Heartland Hope Food Bank. See Wentworth for more info. Also Diaper Drive in conjunction with the 1776 beatdown.
Father’s Day 2.0 beatdowns are this Saturday. Multiple AOs and different times for each. See SLACK or Twitter for more info.
COT:
Two years ago I showed up to Halleck Park not knowing what I was getting myself into. There was a big group of men in a circle waiting for the Q to start the beatdown. I was greeted by Firewalker, Big One and Safe Ride. I had been following some people I had gone to school with on Twitter for a few weeks. I had been working from home and lacking social interaction and this sparked my curiosity. What I thought was a group of guys that just got together and worked out was quickly changed. I admit I really wanted to quit multiple times that Saturday especially after Slow Pitch had pushed doing DdJs, Dips, Derkins, and jump ups. However, the COT delivered that morning by Slow Pitch about supporting your M and encouraging them in their pursuits kept me coming back because it was just what I needed to hear because sometimes I get stuck in my selfish ways and forget about what is important to my M.
I’ve learned that going through this F3 journey has many twists and turns. My first year I jumped in with both feet. I started 2 years ago and was posting 6 days a week. It wasn’t a big deal with my family, but then school started and I continued at the expense of some family time. I had to refocus my life and remember my concentrica. It’s easy to focus on completing a khakis challenge, a polar bear challenge, or committing to a fellow pax that you would be there, but I have learned it is ok to say no. My second year has been more of a challenge to post. It’s easy to stay in your warm, comfortable bed when it’s cold, snowing, raining. What motivates you to keep going? For me it’s each of you. I have been reading a book called Win in the Dark by Josh Medcalf and in his book he says you have to get the bus rolling. This means enduring some immediate discomfort for the sake of the long term gains. I have never regretted getting my morning started with you guys. F3 has ways of impacting your life if you open your ears, open your mouth, and open your heart. You have an opportunity to hear other men’s struggles and successes in their life. You have an opportunity to learn how other men have handled different situations, you learn to accept failure, to learn from your mistakes. We are imperfect. I have mentioned this before but I’m not the most outspoken or open about my feelings with other people, or about asking for help. This wasn’t something that was encouraged when I was growing up. Since my time in F3 I have gotten better at this. In this group you can ask for advice, you can ask for help it’s OK. A lot of us have gone through maybe what you are going through. We are all in different places in our lives. Continue to bless each other with the gift of your presence because we all learn from each other. Continue to commit to the person to your left and to your right. Believe it or not we are impacting each other and if you are looking for more, continue to give F3Omaha away to others, make it a point to get to know a fellow PAX member and hold them accountable, partake in the volunteer opportunities at the Heartland Hope food pantry, second Saturday serve at Abide Omaha, Or other 3rd F opportunity.
Aye! Icy Hot