May 7, 2024 | 5:30 AM | Cornhusker Handicap | Stinson Park | 51 degrees, clear, 6 mph wind
Q: Snidely
FNGs: none
PAX (17): Snowman, Doll Face, No Cry, Rocket, Stitches, Stapler, Bloodshot, Julep, Scoober, Polaroid, Hooah, Caruso, Bambi, Woody, Bobsled, Gunner, Snidely
The pre-ruckers showed up right on time at 0500. Bobsled, Woody, Bambi, Julep, and Snidely huffed it for 20 minutes before settling in at the AO. Bambi was showing off his new birthday rucksack the family gifted him … so nice! The pre-runners did there thang, too. Stitches was off to the races and Rocket was right behind him.
Snidely promptly welcomed the PAX at 5:30 am. F3 stands for Fitness, Fellowship, and Faith. There were no FNGs. We have 5 core principles: 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. Our credo to leave no man behind but leave no man where you found him. Its mission is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership. Disclaimer that we are not professionals so modify as necessary. The Q did say that the States of Nebraska and Illinois acknowledged that he was a professional engineer, but only for “choo choos”.
Two PAX thought said they were going to be BAMFs and wear their weighted vests throughout the whole workout. The Q smiled and said, “you can drop it whenever you want…”
Warm-O-Rama (0533):
· If you know anything about this Q, he hates running. It doesn’t matter that he did 6 years of cross country in middle and high school… that was only to help get conditioned and to get to the right weight for wrestling season… so there was going to be no running at this workout!
· However, a quick warm up of the key muscles was important.
- Sun Gods forwards and backwards x 10 IC
- Cherry pickers x 10 IC
- Big ones x 10 IC (5 each left and right)
- Tappy Taps x 10 IC
Pre-Thang (0536):
· Shoulder Burners – Round 1 (starting with the PAX to the left of the Q going clockwise)
o 20 Merkins (the Q forgot Rocket’s nickname to start the workout… not enough coffee this early in the Gloom!!); 20 Count Plank; 20 Alt Shoulder Taps IC; 20 Count Plank; 20 Carolina Dry Docks; 20 Count Plank // Stand and Recover 20 seconds.
The PAX weren’t happy. I guess a few of them haven’t been to an Escobar workout with shoulder burners. Too bad!
· Shoulder Burners – Round 2 (continuing to let PAX count the exercises going clockwise)
o Sun Gods – 10 IC and Reverse; Cherry Pickers – 20 IC; Chinooks – 20 IC; Seal Claps – 20 IC; Overhead Claps – 20 IC; Raise the Roof – 20 IC; Recover for 20 seconds.
The PAX were now surly. Arms were drooping and dropping. A few times they asked, “are you sure we’re doing this in cadence?” After Raise the Roof, there were 4 PAX spared… we should have kept going from the top to complete the circle, but “a’int nobody got time for that”. We had some DORA to get done.
The Thang 1 – Lazy DORA (0545):
The Q explained the DORA workout. You partner up to complete three exercises.
Exercise 1: 100 Merkins
· P1 10 Merkins
· P2 plank hold
Keep switching every 10 merkins until you reach 100 and PAX does 50 merkins each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
Move on to the next exercise
Exercise 2: 200 LBCs
· P1 20 LBC
· P2 extends legs and holds them 6″ above ground
Keep switching every 20 LBCs until you reach 200 and PAX does 100 LBCs each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
Move on to the next exercise
Exercise 3: 300 squats
· P1 25 squats
· P2 squat hold – get low!
Keep switching every 25 squats until you reach 300 and PAX does 150 squats each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
Move on to the next exercise, which is now Thang 2.
<This is the exercise where the PAX were starting to slow down… the mosey to the obelisk now took the scenic byway around the park. When the Q dreamed up the workout, he just wanted to sweat and wanted everyone else to sweat it out with him. Mission accomplished… but wait… Omaha is still 7 sweet minutes away… on to Thang 2.>
The Thang 2 – Little Lazy DORA (0558):
Stay partnered up.
Exercise 1: 50 Merkins
· P1 5 Merkins
· P2 planks
Keep switching every 5 merkins until you reach 50 and PAX does 25 merkins each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
Move on to the next exercise
Exercise 2: 100 LBCs
· P1 10 LBC
· P2 hold legs 6″ above ground
Keep switching every 10 LBCs until you reach 100 and PAX does 50 LBCs each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
Move on to the next exercise
Exercise 3: 150 squats
· P1 12 – 13 squats
· P2 squat hold – get low!
Keep switching every 12-13 squats until you reach 150 and PAX does 75 squats each.
Optional: Mosey to the obelisk and back, then do 5 Burpees or SSHs.
OMAHA!
6MOM (0605):
· We were gassed.
· Once circled up, the Q asked for 5 minutes of stretching lead by Caruso. Sweet, sweet stretching.
o Downward dog
o Runners stretch each leg
o Dying pigeon each side
o Chicken Wing (butterfly)
- We ended up American Hammers Rancid Style IC one time around.
Videorama – Done
FNGs – None
Announcements and Prayers:
· This workout was a continuation of the Bambi/Snidely Birthday fiesta (Cinco de Mayo) and we added Julep in since his 40th was on May 6th. Happy Birthday to you guys!
· This Saturday is Spreadsheet’s last Q at The Canyon and there will be a party at Rally’s Coffee afterwards. Keep it on the downlow so Spreadsheet doesn’t find out. He thinks it will be another day.
· Bobsled said that there is an Abide event this Saturday from 9am -12pm and to sign up on Slack
· Countdown to Memorial Day with 2nd and 3rd F events starting for the Summer
· Check the Memorial Day schedule for beat downs
· Continued prayers for Sputnik
· Continue prayers for PAX searching for jobs from layoffs
· Continued prayers for Frosty’s M was in the hospital over the weekend with mystery infection
· Other prayers not said
COT
Mentoring at work…
· To excel in both our lives and careers, we need clarity. Clarity is not just about where we’re going but also who we are. We need to be able to see ourselves and where we want to go.
· We must become aware of what we do well, areas we can improve in, and how people perceive us. All too often we focus on the perception piece. When done right, feedback from others can be the gift of sight. Feedback is one of the fastest ways to focus our efforts, correct our course, and achieve our goals.
· Receiving feedback and putting it into action is especially important to grow in our careers and as individuals. Heck, our Ms offer no shortage of feedback at times.
· The reality is that none of us are perfect and we all have blind spots. Maybe we haven’t all received a negative review from an unhappy customer or a supervisor. But we’ve all been assessed negatively by someone we interacted with, whether we know about it or not. Here are some things to focus on:
· Reflect on what you hope to gain
· Identify the right people to ask for feedback (don’t ask someone when they are emotional or angry for feedback … read the room)
· Prepare the right questions (ask open questions that you can get context from)
· Take notes on your feedback (what’s the point of asking if you can’t remember it?)
· Graciously reflect and review (humble yo’self)
· And if you are the one providing feedback, remember with great responsibility comes great power. Be empowered to give constructive feedback and follow the steps above – they apply to the giver, too.