January 3 – The Trident – Substi-Q?

Impeccability with our Words

34^o (real feel 25^o) No wind. Drizzle

11 PAX: Skipper, Gator (Chomp), Roadhouse, Chiclets (Respect), Big One, Z-Bo, Black Flag, Fine Print (No Respect), Ozark (Respect), Vandelay (Respect), Slick

The universe works in funny ways. A few months back, I had slotted myself in to officially Q at Trident. The last time I was officially at the helm (other than filling in on the fly a few weeks back) was the week after the official shovel-flag pass from Roadhouse.

As fate would have it, Sasquatch was looking to move some dates around when he reached out and 1/3 just so happened to coincide with his 4 year F3 anniversary. Easy decision, we’d swap dates. I was thoroughly looking forward to his VQ at the Trident, and even more excited for how he would lead and inspire the PAX.

In a poetic turn of events, Sasquatch reached out yesterday and let me know he’d been hit by the flu bug going around Omaha. While I felt for him, I got excited at the prospect of leading at the Trident again.

I spent some time before bed, after the chaos of getting Remy and Ford down, thinking about what beatdown and message was worth delivering. With a pretty consistent overnight waking time of around 3a for Ford’s feeding, I knew I’d have enough time to polish any final details and so it went.

I pulled into the parking lot at 5:24 and was excited to see a couple cars for prerunners, and even more excited to see the lime green rain jacket of my boy Roadhouse. While nursing another rolled ankle (that makes it a baker’s dozen) he was my first F3 hug of 2023. The prerunners made their way in, cars were skidding into the parking lot at 5:30 and I began the intro to the beatdown.

Welcome to F3, Mission, Core Principles, Slick is definitely not a professional. We were ready to head out, however, I was worried one of the prerunners was laying on the side of the road as he hadn’t made it in. The PAX set out due East in search for Chiclets. After about 3 minutes we called off the search and the Q decided the sound of the JBL speaker would be enough to draw him in (as long as he was not injured).

We headed behind LinkedIn, down the parking garage ramp to a dry spot just around the corner at the bottom for Warmorama. I hadn’t yet decided if we’d brave the elements and head to the giant stairs behind Temple Israel, but I had a sneaky suspicion being dry would own the day (it did).

Warmorama:

• Lay on back on bring right leg over left in a twist to stretch the back (switch legs and repeat)
• Left leg up in E2K fashion and push on the knee to deep stretch and open the hip (switch legs and repeat)
• Downdog and stretch the achilles and hamstrings
• Right leg lunge/warrior stretch forward/backward (switch legs and repeat)
• 20 SSH

Pre Pre Thang:

• 10 Merkins + alternating jack-knife toe touches IC
• 10 Mountain Climbers IC
• 5 Merkins + alternating jack-knife toe touches IC
• 5 Mountain Climbers IC
• 4 Merkins + alternating jack-knife toe touches IC
• 4 Mountain Climbers IC

Annnddd Recover. Phew, maybe a little aggressive but we got the blood pumping with no rest between sets.

Q instructed the PAX to find a partner and we would stay with them for the Pre Thang and the Thang.

Pre Thang (which some were mistaking for the Thang):

• Partner 1
  • Out and up the parking garage ramp to the top. 3 burpees. Back down to Partner 2
• Partner 2
  • Would alternate each round between AMRAP Merkins & AMRAP Sumo Squats
• LET’S GO

The rain felt good on the body for the out and back but the warmth of the jams we had at the bottom was good for the soul. After about 10 minutes, Q called Omaha!

The Thang:

• Partner 1
  • Broad jump to the 3^rd pillar in the parking garage and back-peddle back to Partner 2
• Partner 2
  • Would move through 3 rounds of AMRAP and then R&R
    • Bonnie Blairs
    • Burpees
    • Heels to Heaven

The PAX made it through 3 rounds for both partners and Q called Omaha! at about 6:04.

Mary:

The Q hadn’t done a crunch in about 2 weeks so we circled up in the parking garage for Mary before heading back to the shovel flags. This was led in random selection by the Q:

• In no particular order (because I can’t remember)
  • E2K
  • WW1 Big Boys
  • Flutter Kicks
  • Box Cutters
  • LBCs (straight up)
  • Maybe a few more?
  • We ended with Rancid Hammers

PAX moseyed back to the flag for NameOrama, Announcements/Prayers/COT

• CSAUP end of months
• Queen Service
• Murph Challenge
• Burpee Challenge
• Fine Print/Ketchup at the Maize for a Birthday/Anniversary Q
• Roadhouse thanked those who had reached out for support after his most recent ankle blow out. It felt good to be back!

COT:

I had been inspired by a podcast I recently listened to where the host and guest were talking about Impeccability with their words. Impeccability can be thought of as quality, intention and accuracy. As I had spent the last week spending time looking back at accomplishments from 2022 and setting intentions and goals for 2023, this mindset has become part of my focus for the next year.

We use our words as vibration in creating our reality, individually and collectively. I’ve spent time not being fully truthful in my expression of who I am authentically with those close to me and not so close to me. As I’ve thought about this more, an excitement has brewed within me, thinking about the layers of momentum that are created with the focus on words I’m using to communicate throughout the days/weeks/months this next year. One layer is based on accountability with the words and claims we are issuing. Another layer is to stop keeping thoughts, ideas, and emotions in the shadows. I get excited thinking about speaking with truth and honesty and empathy while doing so and how that can help me step further into who I am authentically. It’s a challenge to myself to have confidence and temperance in the vibration I’m sending out into the world.

I get excited thinking about myself on 1/1/2024 looking back to see what this mindset for 2023 will bring in and how much I was able to live this out.

If anyone else is looking for inspiration for the year, maybe this is a place of focus for you as well!

Big One prayed us out with grace.

Aye!

*Apologies for any typos or absent thoughts. This post was written in the time crunch of a Toddler & baby’s nap time 🙂