Date: 07/14/23 | Location: Brickyard | Start Time: 5:30 AM | Temp: 70

Title: “G String Birthday Q”

PAX: (10) Folsom, Caruso, Vanilla Ice, Woody, Double Dips, Aisan Zing, Rambo, Betamax, Bobsled

Q: G String 

PreRuckers: G String and Bobsled

G String arrived at the park at about 0435 to set up the half coupons that he planned to share with the PAX. Bobsled was already off to his ruck, so G String would be rucking alone apparently.  During the flag plant, the Aksarben patrol approached to see ‘if everything was okay’. G String apparently appeared to be planning some kind of threat to the community as he was questioned ‘what’s with the flag and cinder blocks’. The conversation turned into a soft EH. The St. Louis born security guard was going to look up F3 Omaha and allowed G String to proceed with setup. 

At 0530, G String welcomed the PAX to the Brickyard, stating F3 stands for fitness, followship, and faith.  He covered 5 core principles – it’s free, open to all men, always outside, it’s led in a rotating fashion, and it ends in a circle of trust.  He told them that we leave no man behind and no man where we found them.  G String stated the Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership.  He claimed to not be a professional and asked that PAX modify as necessary.  He asked if there were any FNG’s and there were none.

Warm a Rama:

  • 10 x Cherry Pickers (IC)
  • 10 x Big Ones (IC)
  • 10 x Tappy Taps (IC)

The group moseyed coupons in hand to the pergola. 

  • 7 blockees 
  • 14 pull ups
  • Repeated this a couple times

Rambo showed up during this, so G String ran to grab a spare coupon for him.

The group then proceeded to mosey to the monument.

  • 7 donkey kicks
  • 14 kneeling overhead press
  • Repeated this a couple times

The group then moseyed back to the area near the flags to perform a grinder of 36 reps of each exercise, running a lap around the park between exercises.

  • squats
  • coupon press
  • curls
  • coupon (kettle) swings

G String then explained the last two exercises to the group, 18 reps on each arm/leg. These were utilizing the half coupons that G String had brought for the group to play with. These were awkward and weird. 

  • a version of Elf on the Shelf (hold plank setting a half coupon up on top of a coupon, alternating shoulders with your partner on the other side performing the same)
  • slide your foot inside the half and lift it up to tap the top of the standing coupon then bring it back down. A ‘leg lift’ if you will.

The group completed the above then grabbed the half coupons to mosey over to the alley by Pauli’s “Wrigley” sign where they performed 36 WWI’s w/ half-coupons above head (Beta Max giving us a 10 count at rep 18), slammers with half-coupons in hand, then 18 reps of single arm bentover rows. 

“Omaha” – NoR was completed in front of the Cubs sign (Go Cubs Go) then the group returned to the flags for prayers/announcements. .  

Name-o-Rama (see above list of PAX)

FNG’s: None


Prayers/Intentions:   . Folsom assistant’s son Javier. Asian Zing’s family in their travels. Vanilla Ice grandmother in her health at old age. Woody’s mother. Bobsled’s daughter in her travels. Bobsled in his recovery. 

COT:  Switch to first person… 

I gave a small bit of advice to the PAX to listen to their children (or youth in general) intently. Stop the distracting tasks when they want to share something with us and really pay attention. This will teach them the right way to listen. It will also guide them into a future of wanting to share the ‘big’ things with us later in life. While the things they want to tell us know seem small, if we don’t listen to them now why would they share the big things with us later? 

G String prayed us out.  


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