Date: 8/30/2022
AO: Whetstone
Pax: #19, Escobar, Unicycle, Hei Hei, Yodal, Boji, Pitstop, Lincoln Logs, Thor, Old Spice, Lemu, Da Kine, Vlasic, Long Neck, Big Unit, T Ball, T Swift, Tea Party, Obiwan, Bayside
PreRun: #7 Escobar, Da Kine, Old Spice, Pitstop, T-Ball, Hei Hei, Tea Party
SMURPH: #0
QIC: Escobar
Conditions: Clear, 63F, Humidity 75%. Wind 4.5 mi/h from NNW
Workout Outline:
Introduction:
From the Gloom YHC rolled up post Pre-run with 7 other #HIMs with some motivated pax pulling coupons from their trunks and heading to the shovel flags. Post a run it is one of my favorite sites to see the men of F3 Omaha pulled up and ready for the arrival of the Q. It really gets the Q-drenaline going and inspires me to give them a beating worthy of their time. #Respect. After grabbing all the needed gear, coupon and speakers, YHC took the pax through our introduction ritual grounding the pax on our why, our mission, what F3 stands for, our 5 core principles #alwaysoutside, and our disclaimers. In knowing our upcoming Qsource on leadership development process YHC tried to ensure that the mission was clear as our central purpose!
YHC informed the pax of what to expect and asked the pax to mosey to the track, drop their coupons on the southside of the straight away and take a lap prior to a F3Atlanta inspired beat down.
Warm-a-Rama:
Take a Lap (400m)
Circle Up
- Side Straddle Hop IC x 25
- 15 Tappy Taps IC
- 15 Tater Taps IC
- 15 Big Ones IC
- Butterfly stretch IC x 15
- 1 Arm Across the Chest and Stretch IC x 10 and Switch
- 1 Arm behind the head and stretch IC x 10 and Switch
- Both arms behind your back and lift up IC x 10
YHC asked the pax to circle up and pair off for the 2 man grinder on the track
Thang:
2 Man Grinder – Pair up with your partner
- Man 1: Runs 200m Straight Away (To cones and back) and relieves Man 2
- Man 2: Amrap Exercises (Each Exercise 2x)
AMRAP
- Blockees
- DC Proper Airsquats (Airsquats with Johnny Drama – Calf Raise)
- Coupon Swings
- DC Proper Airsquats
- Curls / Tricept Extensions (Switch every 10 reps)
- DC Proper Airsquats
- Coupon Overhead Press
- DC Proper Airsquats
- Big Boys w/ Coupon
- DC Proper Airsquats
Rinse and Repeat
After thoroughly ensuring a proper beat down, YHC asked the pax to number off into groups of 3-4 for a 400 yard coupon relay to get the competitive juices flowing and to end on a high night. I was in awe of the teamwork, picking up the six and effort from the pax
Pair off into groups of 3-4
After each 100m switch off carrying the coupon to the finish line
400m Coupon Carry Relay
After picking up the six the pax moseyed back to the shovel flags for Mary and COT
Mary:
American Hammers Rancid Style
CoT:
Happiness: Neil Pasricha – You are awesome
- Happiness is the meaning and purpose of life. The whole aim and end of human existence. Each of us are accountable to that. To our self-fulfilling role to obtain happiness
- In the pursuit of happiness we will feel failure and that’s part of the journey. Feel failure, Dance with it, work with it, side step it. Have it beside you. But not INSIDE you.
- There is an equation, Neil writes. Happiness Equation = 10 years longer life
- It’s not: great work, big success, be happy
- It is: Be happy, big success, Great work
- My ask of you is to Take ownership of your own happiness.
James Allen wrote: A man cannot directly choose his circumstance, but he can choose his thoughts and so indirectly, yet surely, shape his circumstance.
FNG: #0
Announcements / Taps:
- Prayers: Tyler and Pitstop
- Announcements:
- Watch Slack for Pop-Ups: Block Party (Fridays), Walnut Grove, and others
- Wednesday marks the Murph Challenge Finale at The Dune and District
- VQs: Boji at Top Rope
Prayer via Ball-o-Man: Bayside
SYITG Aye!
Escobar