Date: March 2nd, 2023
PAX: 16 – Dollface (Respect), Sandy Cheeks, Caruso (Respect *2), Gasman (Respect *2), Woody (Respect) , Golden Pike, Snowman, ICB, Demagorgan, Ditty, Folsom, Spacebar, Short Circuit, Pig Pen, Danielson, Amadeus
FNGs: None
Q: Amadeus
At 5:30 I welcomed everyone to F3 Omaha and most importantly Heavy Metal – Omaha’s Strongest AO. For the second Q in a row I struggled with the 5 core principles but with a little help from the team I got through them (thank you all!!)
5 Core Principles
- Free of Charge
- Open to all Men
- Always held outside
- Led in a rotating fashion
- Ends in a Circle of trust
Covered the Credo – Leave no man behind but leave no man where you found him, the Mission Statement – To plant grow and serve small workout groups for the invigoration of male community leadership, and of course the Disclaimer – I am not a professional so please modify as necessary.
Before we got started with Warm-O-Rama I let them know we were going to do another KISS beatdown in honor of the previous week. But this week it would be a little different K.I.S.S. – Keep It Simple Stupid – Once we finished Warm-O we would split into two groups each group would head to a station do one workout on the list in order and run to the other station – repeat as necessary moving down the workouts until OMAHA! Was called.
Warm-O-Rama – I had ICB help me start while I got the music
Forward Sun Gods IC 10
Reverse Sun Gods IC 10
Cherry Pickers IC 15
Big Ones – IC 15
Tappy Taps – IC 20
Side Straddle Hops – IC 20
Thang:-
Station 1 –
Arnold Press – 20
Shoulder Press – 20
Curls – 10 Each Arm
Johnny Dramas (weighted) – 15 IC
Shoulder Shrugs – 15 IC
Merkins – 15
Station 2 –
Bent Over Row – 20
Squats – 20
Weighted Big Boys – 20
Chest Fly (on your 6) – 15
Front Lunge – 10 (each Leg)
Weighted Burpees – 10
Tricep Extension 15
MARY-
Flutter Kicks – 20 IC
Sarpy Slammers –
Mary:
Name O Rama: – See PAX or Video for the list!
Announcements – Brickway Event Friday 7 pm, ICB at the Bell Tower Friday (there will be running)
Prayers: Prayers for Ditty as he continues to work on his mental health
COT:
So as I was getting ready and reflecting on today’s COT I started with one of my favorite quotes from a song.
“Every artist is a cannibal, every poet is a thief, all kill for inspiration and then sing about their grief”
This led me to the idea of covers – this was the soundtrack for the beatdown. And I thought how about “cover” a COT – see way back in October G String was going through his COT. One of the things he discussed was his son and a simple statement –
YET – is the most powerful word in the English language.
When he said this it clicked – I know many people have boards etc they put stuff on; this one went on my board at work.
Yet the most powerful word
We haven’t don’t it …. Yet
We aren’t there ….. yet
I’m not strong enough …. Yet
I don’t get it …. Yet
I’m not fast enough …. Yet (ok some of us will never be super fast)
But today – as you go through your day make “yet” your why… if we change our perspective it helps us achieve our goals… maybe we just haven’t got there yet!
Prayer to Finish –