F3 OMAHA BACKBLAST
Date: 10/5/22 | Location: Mount Olympus | Start Time: 5:15 AM | Temp: 58
Title: Kale Yes to the Grind
PAX (8) : Amadeus, Hu Hot, Irish Car Bomb, Double Dip, Fun Dip, Mortar, Ferdinand, Boss Hog
Q: G String
Pre Runners: G String, Fun Dip, Double Dip, and Ferdinand
Ruckers: ICB
As G String and Fun Dip arrived at the same time, Fun Dip jumped out of his clean Toyota with a large bag in hand and a big Fun Dip smile. G String was under the impression that we were reliving his VQ and we had an abundance of G Strings for the group, rather, it was a generous donation from the Site Q himself to the Open Door Mission (coats/jackets – not undergarments).
On the pre-run, there was good conversation about all the AO’sin Omaha and how it’s nice to have to many options. We also discussed races, specifically triathlons, and how we’d all like to participate in one if we have not done so already. It was, in a way, a ‘soft commit’ for one next year.
As the pre-runners returned to the flags, Amadeus awaited G String with a few coats from Crankbait who apparently had better sites to attend and just dropped them off… joking aside, big thanks for the donations to Open Door Mission – keep them coming (G String is collecting coats/sweatshirts/winter clothes throughout October).
At 5:15 am, G String welcomed the PAX to Mount Olympus,announcing that F3 stands for Fitness, Fellowship, and Faith. The 5 core principles were recited – it’s free, open to all men, always outside, it’s held in a rotating fashion, and it ends in a circle of trust. He shared the F3 Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership. G String covered the motto of F3, stating that we leave no man behind and no man where we found him. He disclaimed to the group that he is not a professional and there was minimal debate in that fact. There were no FNG’s; however, Hu Hot was making his debut to Mt. O. He got a coupon as welcoming gift.
Before the below detailed WaR, G String explained the reason that this day was so special to him. He stated that he’s loved this site since his first week of F3 when he attended the launch. If the timing would’ve worked, it would have been the site of his VQ. He’s always had a deep respect for the site Q (Fun Dip) and felt honored to be Qing at Mt. O. He also explained the significance of two nationally recognized holidays this day 1) National Kale Day and 2) National Kiss a Wrestler Day. In that moment, Mortar reached out to Fun Dip for some love (denied). WaRproceeded and then the group carried their coupons to the bottom of the parking lot to perform The Thang.
Warm a Rama:
– 15 x Cherry Pickers (IC)
– 10 x Big Ones (IC)
– 10 x Tappy Taps (IC)
– 5 x Side Straddle Hops (IC)
– 5 x Side Straddle Hops Red Bull Style (IC)
THE THANG:
• The PAX partnered up to perform the below listed exercises. Upon completing each exercise, one PAX ranup the hill to the designated turning point while the other carried the coupons in the same direction to a different designated turning point, approximately half the distance. Both returned to the starting point to perform the next exercise, repeating the above run/carry while swapping roles.
EXERCISES:
50 X BENCH PRESS
45 X CURLS
40 X GOBLET SQUATS
35 X RDL’S
30 X OVERHEAD PRESS
25 X BENTOVER ROWS
20 X COUPON SWINGS
15 X WNW
10 X BLOCKEES
5 X GRIP, RIP, AND ROLLS
The group made it through the list 1.5 times until approximately 5:52 am when G String called Omaha. The group returned the flags for Mary which included (15) Heels to Heaven/LBC Combo w/ coupons and Sarpy Slammers.
Name-o-Rama (see above list of PAX)
FNG’s (none)
Announcements: Heartland Hope’s representative will be in attendance Saturday after the Pit’s beatdown to speak about F3’s impact on our recent fundraising efforts. Ferdinand’s 2 yearanniversary beatdown at The Farm next week.
Prayer: G String thanked the group and updated the group on his son’s surgery (all well).
COT:
Switching to first person… I explained to the group that today’s COT was focused around the third G of the G Code, and that’s Grind, which is what we do to get through the day. The daily grind encompasses a lot of things and can be different for many of us. Some have one job, others have multiple. Some don’t work but the grind is serving to their family and running around town for them. The grind includes having tough conversations and making big decisions for not oneself, but for a team of people, which can be stressful. The daily grind tends to repeatedly beat us down. I explained that this beating is a requirement. It’s the lows of our lives that we can then realize the high’s. We can’t have top ten days without having the low 1’s of days. I encouraged the group to embrace these times that the grind seems unforgiving and realize that it’s an opportunity for growth. I expanded on this thought a bit more and explained that during these tough times, we fill our minds with limiting beliefs which are only holding us back from reaching our peaks.Things like “I don’t have enough time. I don’t have enough money. I’m not strong enough.” I told the group to silence this inner b**** voice. You are strong enough. You can make time for what’s important in your life. You will choose your path towards reaching your peaks. I closed my COT with the words of my 6-year-old. He told me that the most powerful word we have is ‘yet’ and if we just use this more often, we’ll achieve great things. “I can’t read yet. I don’t have enough money yet. I’m not strong enough yet.” I then led us out in a short prayer.
In honor of the holiday mentioned in the intro, we ended the morning with no on-site coffee, rather some homemade ice-cold kale juice which I made with my son. While some were wary, the canteen was emptied and even Fun Dip asked for seconds.
Aye! – G String