Date:  7 July 2023

AO:  Golden Spike – Omaha Burke High School

Weather:  57°, overcast with calm wind, light sprinkles toward the end of the beatdown

PAX (17):  High Hat, Hindsight, Tugboat, Bubbles, Tator Tot, Khakis, Chiclets, Swinger, Tom Tom, Mizzou, Kingsford, Slow Pitch, Saul, Hobbs, Almost Famous, Line Dance, Stripes  

QIC: Stripes

YHC arrived to the AO at 0457 for a 5K prerun along with six other PAX. Returned to the flags with Bubbles and grabbed my speaker from my car then kicked things off at 0530 welcoming the PAX, stated the three F’s, mission statement, five core principles, credo, disclaimer, and asked if there were any FNG’s and there were none. We then proceeded to the track for the warm-o-rama and pre-thang.


2 laps around the track then circled up in the middle of the football field for the pre-thang


20 Big Ones

20 Tappy Taps

20 Cherry Pickers

20 Sun gods (10 front/10 reverse

20 Seal Claps

Motivator counting down from 10


All About The Benjamins – PAX started on one sideline of the football field. Everyone completed 25 reps of an exercise of YHC’s choice at their own pace. PAX then ran from sideline to sideline completing 25 reps of the same exercise at each sideline until reaching 100 total reps. PAX planked until the six came in then a new exercise was chosen to repeat. The exercises were Merkins, Air Squats, Alternating Shoulder Taps, LBC’s. Omaha was called at 6:05 and we returned to the middle of the football field for American Hammers rancid-style, name-O, Prayer Requests, Announcements, and COT

COT – Control

One year ago I was home recovering from surgery I had on July 5th, 2022, to remove half of my thyroid after being diagnosed with thyroid cancer. I shared with the PAX that it was my second bout with cancer, the first being just over 15 years ago when I was diagnosed with bladder cancer. These experiences and other hard experiences I’ve gone through have had a significant impact on the way I live my life from a control perspective. We all like to think we’re in control of our lives, but we’ve all had experiences that remind us we are not. When these experiences occur, we CAN control how we respond. I urged the PAX to grow through what we go through and try to use every hard experience we face as a learning experience and to try to grow from it. Closed out in prayer.



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