8/2/22 Octagon/Westside Swing School, Omaha NE – 63 degrees, calm wind
14 PAX: Mufasa, Samples, Tugboat, Boomerang, Limu, Golden Pike, Ice T, Beaver, Shank, Roll Bar, Lansbury, Sister Act, Trademark
QIC: Oompa
Oompa welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, but no FNGs were in attendance. PAX then moseyed to the bottom of the hill east of the track.
Warm-o-Rama
- Exercises
- Tappy Taps IC x15
- Tater Taps IC x15
- Big Ones IC x15
Prethang
5×5
PAX lined up at the bottom of the hill and did 5x5s until first Omaha:
- Bear crawl up 5 steps, do 5 merkin-variant exercises, repeat until you reach the top then slow mosey down
Exercise was repeated ~3 times until Oompa called Omaha at 5:38
Thang
PAX partnered up for mumble chatter purposes. Track was split into three stations, roughly 120 yards apart. Pairs performed 45 reps each of specific exercises together at each station. Once the exercise was completed, the partners ran around the track to the next station and did 45 reps on the next exercise on the list. PAX continued until Omaha was called.
The exercises were as follows:
- Plank Jacks IC x 45
- Squats x 45
- SSH IC x 45
- Mountain Climbers IC x 45
- Monkey Humpers IC x 45
- American Hammers IC x 45
- Sumo Squats IC x 45
- Alternating Shoulder Taps IC x 45
- Big Boys x 45
Oompa called 2nd Omaha at 6:00
Post-Thang
Catch Me if You Can
Players stayed with their partner and chose a tennis ball for each pair.
- Partners stood 5 yards apart
- QIC called out an exercise
- On “Ready, set, GO!” PAX threw the tennis ball from one partner to the other
- Any drops resulted in 5 reps of the workout for the whole group
————————————
- PAX each took 1 large step backward, away from their partner
- QIC picked a pax member to call out the next exercise
- PAX threw the tennis ball…
…
Play continued until final Omaha at 6:10
Mary
- 15 Box Cutters IC
- 15 LBCs IC
Name-o-Rama
Announcements and Prayers
Lansbury thanked the PAX for attending his book signing/reading at the Bookworm the previous day, where the F3 contingent helped contribute to their best-attended local author day of all-time.
Oompa thanked Tugboat for his support with pre-running the past few weeks
COT
I reflected on the time I spent listening to Lansbury talk about his writing process and his book “Luftballoons” at a book signing at Bookworm the previous day. This led me to appreciate the support that F3 shows it’s PAX members. I’ve been to several events where a LARGE contingent of men showed up just to support their F3 brothers: Tuba Christmas, Radio Pilot, Shenanigans, Luftballoon signing, etc. This is a truly special part of F3 Omaha.
I also reflected on my own family and how my sister, who has done many things in her life, is a writer at heart and has been published in numerous books and magazines. I realized that, because she lives far away, I have failed to show the same support that I show for my F3 brothers in similar endeavors. I challenged myself and the PAX to attempt to support others in their orbit the same way as we do our brothers who live down the street.
Aye
-Oompa
