August 22, 2023//Stinson Park//AO-Heavy Metal// MUGGY!

Pax: Golden Pike, Amadeus, Wentworth, Spacebar, Line Dance, Tin Cup, Demogorgon, Hipster, Bloodshot, Waterboy, Cyclone, Folsom, Greasefire, Touche’, Spreadsheet, Oompa, Pigpen, Vanilla Ice, Caruso, KOA, Bobsled, Woody, E5, Black Jack, Hooah, Rocket, 

Q: Frosty

Intro:  The PAX couldn’t hear YHC at first over the blaring Beatlemania coming through the speaker.  That is when I donned a headset microphone to the delight of all.  Mission statement, Creedo, 5 Core Principals and disclaimer were given through the PA and we were off!

Warm O’ Rama

Take a lap

The Thang: Fabulous Four Super Sets

Each Super-Sweet-Set contains 3 exercises.  Each Super-Sweet-Set will be repeated 3 times.  The counting of reps is what is going to be important today.  Each exercise will be 20 reps.  The first 10 are In Slow Cadence, four count.  The second 10 would be faster on the leader’s “up” “down” “open” or whatever “one count”, so 10 slow and 10 normal reps of each exercise in the superset, then repeat the superset 3x.  


SUPER-SWEET-SET 1 – John:  Curls, Military Press, Dead Lift

Take a lap

SUPER-SWEET-SET 2 – Paul:  Chest Fly, Skull Crushers, Bench Press

Take a lap

SUPER-SWEET-SET 3 – George:  Tricep Extension, Left and Right rows

SUPER-SWEET-SET 4 – Ringo:  Dips, Inclines, Vertical row – As history shows, there was no time for Ringo

6 MOM;  Mary was skipped by oversight

Mumblechatter: Most mumblechatter involved the Q’s microphone and how awesome it was

Announcements/Prayer Requests: Prayers for Spreadsheet’s uncle and family, Folsom’s coworker, Frosty’s brother and other prayers spoken and unspoken.  

Announcements:  Freed to Bleed, Sunset Beatdown and Happy Hours this week!

COT:  We often talk about vulnerability here at F3 Omaha.  I like listening to the Gloom podcasts.  You can identify a common theme in most of the PAX’s stories and it is a journey toward becoming our authentic selves and effective leaders in our homes, in business, in F3 and just over our own lives.  I think authenticity comes from learning to be vulnerable.  For some vulnerability starts with a COT.  For some a Q Source, or one-on-one on a pre-run.  BUT THE MAGIC really happens when a man realizes he can carry some of that vulnerability into his relationships.  Pushing aside the fear of “weakness” to make strides toward sharing myself on an intimate level.  

I fell into a trap that because I share my story of addiction and recovery, thinking that makes me a vulnerable person, and it does – but that is my history and my story goes beyond that now. I didn’t realize I was presenting myself as A-OK, with nothing but smiles but that’s not always the case. Of course its not. If I don’t show you my scars, none of us can learn from them.

I need to tell you that sometimes I really don’t know what to say to my wife. I need to tell you that my self-esteem is so damaged by childhood trauma that I’ve got a real sensitive spot that hurts and makes me react very poorly when exposed. I need to tell you that I’m losing the battle with my queen so bad that food gives me all the feelings that alcohol and drugs used to, where it feels like the only thing that makes me happy but then I look in the mirror at the end of the day and say “dammit, I did it again . . . one more time”.

Life is hard.  Marriage is hard.  Self-care is hard.  RECOVERY is hard sometimes.  That doesn’t mean it is bad at all, because I have you, we have each other, we have faith, we have hope and we have solutions.  Please don’t take this COT the wrong way, my life and my soul are good.  I have so much to be grateful for, but if I don’t give you the whole picture, you can’t really know me.  I encourage you to do the same

PRAYER: The Asking Prayer

I asked God for strength, that I might achieve.

I was made weak, that I might learn humbly how to obey.

I asked for health, that I might do greater things.

I was given infirmity, that I might do better things.

I asked for riches, that I might be happy.

I was given poverty, that I might be wise.

I asked for power, that I might have the praise of men.

I was given weakness, that I might feel the need of God.

I asked for all things, that I might enjoy life.

I was given life, that I might enjoy all things.

I got nothing that I asked for – but everything I had hoped for.

Almost despite myself, my unspoken prayers were answered.

I am, among all men, most richly blessed.

Aye- Frosty

F3Omaha - 4303 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal

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