Feb 1st 2023
Wheatfield’s Regency
20 degrees with little wind
Pre Run Group – Dirty Bird, Honey Maid, Invictus and Cheap Seats
PAX: Tight Lip, Honey Maid, Hindsight, FDIC, Invictus, Laser Jet, Cutting Edge, Spring Break, Retweet, Armbar, Honey Stinger, Stella, Oompa, Tin Cup, Skipper, Safe Ride, Slow Pitch, Dirty Bird, YHC Cheap Seats
QIC — Cheap Seats
Cheap Seats welcomed 18 PAX to Paradise Island. Gave the mission statement, disclaimer and Credo.
We run at Paradise so we moseyed to the West near the statues of Adults and Children for some warm-o-rama.
Warm-A-Rama/Stretching
12 Tappy Taps
12 Big Ones
Straight Leg Stretch touch the ground
Right over left straight leg stretch
Left over right straight leg stretch
Then we ran!
THANG
We then took off and ran to 105th street and headed south until we ran into Brookside Park (about 1 mile away)
The PAX all stopped at Brookside Park to complete the below exercises
10 Monkey Humpers
15 Diamond Merkins
20 Air Squats
Then we ran!
We ran south until center street and completed the same set of 4 exercises
5 Burpees
10 Monkey Humpers
15 Diamond Merkins
20 Air Squats
Then we ran!
We ran back north up 105th street until we reached the entrance of a really nice subdivision and completed the same 4 exercises
5 Burpees
10 Monkey Humpers
15 Diamond Merkins
20 Air Squats
Then we ran!
We then ran back to the shovel flags to end with Mary
6MOM
We ended by doing a round of rancid American hammers
Announcements
Feb 16th F3 Chris Gradoville Event – sign up on slack
Q Source alignment across F3 Omaha, be sure to check out the Q Source locations on the schedule
Polar Plunge will be held on Feb 11th at Lake Zorinksy
Feb 10th combine and Spike will combine for a Super Bowl themed beatdown
Prayers – prayers we sent out for continued recovery of Tin Cup, Biff, Sparty. Prayers for Ben who has brain cancer and also Jackie who is dealing with breast cancer.
COT
COT was focused around the Q Source topic of the week which was the leadership develop process. One of the major focus items in this weeks lesson was about preparing the next generation to take over as leaders. I informed the PAX that this is an area of weakness for me, I like to have control and lead other people from a work standpoint that I can tend to overlook the opportunity to coach future leaders. I referenced how F3 does such a great job of identifying new site Q leaders, guys looking to step and lead a workout. I realized I needed to be doing that in my work environment. I thanked the group for allowing me to lead and appreciated the support that F3 has given me over the past 2.5 years. I took us out and prayer and led the group to our Q Source discussion.
AYE
Cheap Seats