05/20/2022, 5:30am | Golden Spike | Omaha, NE| Clear, No wind. 55 degrees.
# of PAX: 7
QIC: KOA
5:00am
Pre-Run: Vandelay and KOA
5:30am
KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership. We had no new FNGs.
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).
5:32-5:35am Warm-O-Rama
PAX started at the shovel flags at an alternate site near the baseball fields due to state track meet parking issues. We performed 15 SSH’s in cadence, 15 goofballs in cadence (in honor of Gunner), 15 Tappy Taps in cadence and 10 Big Ones in cadence.
5:35-5:45am Pre-Thang
PAX moseyed to the fields behind the Jewish Community Center. Because Oompah was on the injured reserve he drove to the parking lot with Vandelay at Columbian Middle School instead of running.
We made 2 stops along the way. First stop was at 126th Avenue and Burke Street. We performed 25 monkey humpers in cadence. The second stop was at Columbian Elementary school where we performed 25 Bonnie Blairs in cadence.
5:45-6:02 The Thang
After arriving at the field, we partnered up and performed a two man grinder with PAX alternating running around the track and performing an exercise to reach a team total. The following exercises and reps were performed by each two man group. Much concern over the exercises being performed was had by PAX members who would be competing in the Brickbuilder event the next morning. KOA said, “It is what it is…” and we proceeded with The Thang.
50 Burpees
100 Big Boys
150 Merkins
200 Air Squats
Omaha was called and PAX moseyed back to the shovel flags. A total 2.5 miles was run.
6:02-6:08am Mary
We completed 4 exercises. 15 flutter kicks in cadence were led by Mother Goose, 15 heels to heaven in cadence were led by Vandelay, 15 LBC’s in cadence were led by Wait Time and we ended with 2 rounds of American Hammers rancid style. We counted off 8 PAX members. We then went into Name-o-rama. The following member were present: FDIC, Vandelay, Oompah, Wait Time, Mother Goose, Dirty Bird, KOA.
Announcements/Prayer Requests:
- PAX asked to pray for Max who is at the Buffet receiving cancer treatment.
- PAX asked to pray for Mother Goose and his upcoming job change. Its going to be an emotional couple weeks.
- PAX reminded about the Brickbuilder tomorrow.
COT
KOA asked the PAX to remember growing up and the importance of following through. A golf swing, a backetball shot, kicking a ball…all of these things properly performed require a follow through.
As KOA got older and into the medical profession, one of the quick lessons he learned is that you have to follow through on projects or commitments you make. He asked, “how many of you have started a project or committed to something that you never finished.”
Finally, KOA remembered an F3 podcast where he heard that one of the members of our national leadership actually keeps a list of conversations that he has had on pre-runs or during a coffeteria that he often refers to in order to follow through and check in on his fellow PAX members.
KOA challenged the PAX to look for ways to follow through in cases that we have failed to do so. Find that project you have thrown in the back of the closet and finish it. Ask that friend how they are doing and follow through with a conversation you have had with someone. Following through makes all the difference in completing tasks and avoiding the pile on of lost opportunities.
We ended with a prayer to Sky Q.
KOA
