06/15/2022, 5:30am | Main Stage | Omaha, NE| Partly Cloudy 69F. Feels like 70F. Intermittent Sprinkling, Humid and Calm
“Play your role, even if it seems insignificant”
# of PAX: 9
QIC: KOA
5:00am
Prerun: Mr. Hanky, Muffs, KOA
5:30am
KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the re-invigoration of male community leadership.
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).
He reminded PAX that he is not a professional and that PAX may need to modify as necessary.
5:31am Warm-O-Rama
The PAX performed the following exercises in cadence.
15 Side Straddle Hops
15 Tappy Taps
15 Windmills
05:34- 0601am The Thang
PAX moseyed to the track. In true Main Stage Fashion we listened to music as our Q today. PAX began by listening to Tubthumber and performed Imperial Walkers for the entire song until we were told to get down and get up again. At each repetition a Burpee was performed. When the song was complete we sprinted 100 yards and jogged 300 yards back to the beginning.
The next song was Let it Be. During the main portion of the song we performed alternating shoulder taps but when they sang “let it be” we performed a T-Merkin. After completing the song we sprinted 200 yards and jogged 200 yards back to the beginning.
The next song was Jump by Kris Kross. We performed a squat hold for the entire song until they yelled “jump” and we would perform a jump squat. When this song was complete (after a very tired set of legs), we sprinted 300 yards and jogged 100 yards back to the start.
The next song was I believe I can fly. We performed shoulder exercises for 30 seconds a piece for the entire song. We performed sun gods, reverse sun gods, cherry pickers, seal claps, overhead seal claps, chinooks, reverse chinooks, raise the roof, a 30 second 45 degree hold. We then sprinted a full lap.
The final song on the track was Mmm Bop. We performed Big Boy sit ups until anything with “Bop” was sung. At this we performed a heels to heaven. At the end we moseyed back to the shovel flags.
06:01 Mary
We finished with one last song Til you Can’t. We performed Carolina Dry docks or raise the roofs AMRAP but when it hit the chorus we performed mountain climbers red bull style.
6:05am Name-O-Rama
We then went into Name-o-rama. The following member were present for a total of 9 PAX members: Sister Act, Baby Shoes, Ruxpin, Muffs, Mr. Hanky, My Space, Kingsford, Pea Soup, and KOA.
Announcements/Prayer Requests:
- Next Friday lunch at Northstar. Looking for PAX to come and represent the foundation.
- PAX will be donating diapers to Boystown up until the 1776 workout.
- PAX reminded to lock their cars. Some people have had stuff stolen during the workout because their keys were found.
- Many shovel flag passes and new sites opening up. Please keep an eye out for those special events
- Keep Hard Hat in your prayers. He lost his mother recently.
- Praise for Unicycles mother and Aunt making it through their surgeries and recovering well.
- PAX reminded about 2nd F Coffee at Hy Vee.
COT
KOA has been reading the Hobbit with his children and one of the things that came up was the discussion about the importance of each individual in the story. When the great Dragon Smaug was defeated we had a lively discussion about which person in the story was most important to slay the dragon. We came up with the idea that there is no 1 person most important. Each person played an important role and ultimately led to the desired outcome.
The next day we were are church and the message was about an unlikely follower who was called by God to do just 1 small task. Ananias was asked to go to Saul (the terrible tax collector who had gone blind), and lay his hands on his head so that he could be filled with the Holy Spirit. Ananias was very unsure about himself and did not want to go at first. He feared failure but went anyway and was successful. Ananias was never spoken about again but played a pivotal role in helping Saul repent, find the lord through the Holy Spirit and because Paul.
KOA asked the PAX to remember these two stories and find ways to identify how we are being called in our lives. More importantly we need to realize how we can play very important roles, even if they are small, in achieving desired outcomes for the greater good.
KOA took us out in Prayer.
KOA…Aye.