Weather: Clear, 67° F
Smurph (5): Farva, Razzle Dazzle, Chippendale, Escobar, Boss Hogg
PAX (9): Picasso, Switchfoot, Bulletproof, High Hat, Chippendale, Vlasic, Lincoln Logs, Escobar
FNGs: None
Q: Boss Hogg
It was another beautiful F3Omaha morning. I arrived at Mission Forge pretty early, about 0430, driving around the perimeter of the park trying to finalize where to hold the beatdown and to figure out just what was going to take place this morning.
I saw a bright light speeding in the distance and wondered if I was going to be reporting a UFO sighting. It was just Farva, running at breakneck speeds on his way to collect a couple of Strava crowns. Beast.
I decided to keep the beatdown under the lights so I set up some cones along the southern edge of the parking lot.
The beatdown commenced at 0530 sharp. I recited F3’s Mission Statement, Five Core Principles, F3’s Credo and reminded the Pax that I was not a professional.
We took off on a mosey to the north loop of the parking lot, turned around and went to the southern edge of the parking lot where we completed Warm-O-Rama:
· 10 Tappy Taps IC
· 10 Sun Gods IC (forward and reverse)
· 10 Big Ones IC
· 15 SSH IC
The Pre-Thang
A series of five cones were spread out from the southern edge of the parking lot to the entrance of the park. The Pax completed a Merkin ladder. Run to the first cone, 25 Merkins and run back. Run to the second cone, 20 Merkins and back. Run to the third cone, 15 Merkins and back. Run to the fourth cone, 10 minutes and back. Finally run to the fifth cone, 5 Merkins and back.
The Thang
The Pax partnered up to complete BOMBS:
· 50 Burpees
· 100 Overhead Claps IC
· 150 Merkins
· 200 Big Boys
· 250 Air Squats
We remained at the southern edge of the parking lot to complete the exercises. While one partner was completing the exercises, the other was running to the far cone by the park entrance and back and would then push their partner to run. The reps were cumulative.
OMAHA was called about 0605. Most Pax were able to get to the final station of Air Squats and most Pax completed over 2.0 miles of movement.
Announcements/Prayers
· Happy Birthday to High Hat!
· F3 Project Pink Poker Tournament to take place on 11/03/2023 at 6:00pm at MCL
· Flag pass at the Catamount Complex tomorrow
· Prayers to Picasso’s M as she preps for her architecture exam
COT
I told the group that with it being the start of a new month, that I had been thinking a little bit about personal goals. I spoke about how we are approaching the time of year where I have historically packed on some pounds. Every year the Halloween candy that we buy early to “be ready” for Halloween gets opened and then all bets are off.
I’ve approached this time of year with a similar mindset in the past, but without ever really sharing my intentions or having a plan in place. I spoke with my M about my concerns this time of year; that I seem to lack self-control and want this year to be different.
I encouraged the Pax that when approaching goal setting, to take the time to make a plan. What objectives are you going to set to reach your goals? Who is your support and how will you hold yourself accountable?
I took the group out in prayer.
Aye!
Boss Hogg