June 19, 2023

Coronado (Aldrich Elementary School, 506 N 162nd Ave, Omaha, NE 68118)

69 Degrees, warm & muggy.  Great conditions to get a good sweat on.

12 PAX: Predator, Woody (Respect), Caruso (Respect/Respect), Beaver, Mulligan (Respect), Johnny Bravo, Storm Chaser, Vespa (Respect), Asian Zing (Respect/Respect), Big Unit, Boji, Pit Stop

QIC: Pit Stop & Boji

Pit Stop & I met in the parking lot at 5:00am to begin setting up for the beatdown.  Pit Stop shared with me that he had not been feeling good the previous day but still showed up to help with this Q.  T-Claps to Pit Stop for working through that adversity and making it out this morning.

Pit Stop and Boji welcomed the PAX to F3 and Coronado @ 5:30am.  We stated the 5 core principles, mission statement, credo & let the PAX know that we are far from professionals.

We asked the PAX to pick up their coupons and we began a mosey.  We dropped the coupons by the soccer field behind the school and continued our mosey to the greenspace southwest of the school. 

Once we arrived at the greenspace we circled up for Warm-O Rama.  Pit stop led us in the following exercises for Warm-O-Rama:


  • 15 Tappy Taps IC
  • 10 Big Ones – Slow Count 5 on each side
  • 15 Side Straddle Hops IC
  • 20 Sun Gods IC (10 Front & 10 Back)
  • Shoulder stretches over the shoulder to the left and right

Upon completion of Warm-O-Rama we stayed in the circle for Boji to lead us in the Pre-Thang.  He announced that the Pre-Thang would be a couple of series of the Dark Web 

Pre Thang:

  • Dark Web (Merkins/Raise the Roof up to 10 Merkins & 20 Raise the Roof’s)
  • Dark Web (Squat/Calf Raise up to 10 Squats & 20 Calf Raises)

Upon completion of the Pre-Thang the PAX gathered back up and we began a slow mosey back to the soccer field behind the school for The Thang.

The Thang:

The PAX grabbed their coupons and moseyed with them to the lights set up on the west side of the soccer field.  We did the Thang as a group.  There was a list of exercises on sheets of paper.  The PAX were to do the exercises as a group and then mosey up the hill on the west side of the school.  Once at the top of the hill the PAX completed 15 Monkey Humpers (IC) as a group and then moseyed back to their coupon.  Once the Six was in we began the next set of exercises.  This process was rinsed and repeated until Omaha was called.  Following is the list of exercises.

  • 25 Curls for the Girls
  • 25 Squats (holding coupon)
  • 25 Overhead Press
  • 25 Mountain Climbers
  • 15 Kettle Bell Swings
  • 25 WWI (no coupon)
    • Rinse and repeat until Omaha

Towards the end of the workout, we did begin to pivot to different exercises on the top of the hill.  We did a series of LBC’s and Flutter Kicks in lieu of Monkey Humpers.

Omaha was called at 6:04am and the PAX gathered their coupons, lights and exercise sheets and moseyed back to the shovel flags for Mary

6 -Minutes of Mary:

Once back at the shovel flags Pit Stop asked the PAX to get on their six for Mary.  He then called out to PAX members for their favorite CORE exercises:

  • Big Unit = 10 Nolan Ryans IC (10 on each side)
  • Mulligan = 15 Dying Cockroaches IC

We ended Mary with a round of Rancid style American Hammers

Announcements/Prayer Requests:

  • Freed to Bleed June 30th
  • 2nd F Opportunity at Heartland Hope both Friday 6/23 & Saturday 6/24
  • Respect Pop Up @ Burke High School Thursday 6/22
  • Check Slack


Pit Stop began his COT by thanking Patton (even though he was not there) for the opportunity for us to lead this site.  We were on the Q late last fall but Pit Stop had to leave town due to an emergency, so we were not able to complete the Q together.

With this day being Juneteenth Pit Stop spent his COT talking about the meaning of this Holiday and how we need to continue to be all-inclusive.  We have come a long way since June 19, 1865 when the Union troops arrived in Galveston, TX and freed more than 250,000 enslaved people.  We have come a long way since that day, but we still can be better.  There is still slavery happening today in various forms of people’s lives all over the world.  We need to continue to pray for their freedom.

Pit Stop led us out in prayer.

We truly appreciate the opportunity to lead Coronado this morning.  There is a special culture that has been created at this AO.  It was an honor to lead this morning.

-Boji & Pit Stop

Leave a Reply