6/21/22, The Mess Hall, Swanson Park/school, F3 Omaha
Q: Honey Stinger
PAX: Betamax, Toadstool, Ozark, Stapler, Griswold, Frosty, Stella, Jack Rabbit, Flanders, Mad Dog, Spacebar
5:30am: Greetings, hugs, handshakes, introductions, core values and mission statement.
5:30: Stinger takes off on a solid paced mosey to the parking lot of the church for a fiery paced WOR
WOR: imperial walkers, sun gods/calf raise, goof balls(performed by Toadstool), MTN climbers, cherry pickers, SSHs, BMW’s (bob hurley, monkey humpers, werkins) followed by some sort of brutal plank Pilates session before ending with a solid set of ATMs (alt shld taps, tempo merkins, merkins)
A stunned and sweaty PAX takes off on a southbound train Mosey. Stinger leads them down the hill and the PAX fears the worst. The PAX performs 10 squat jumps at the bottle of the hill and then Stinger says “I’ll meet you at the top where 15 merkins are performed. This bottom to hill mish mash goes on for 3 rounds with Sumo squats, Carolina DDs, and alt shoulder taps all being thrown in the mix. On the third trip up Stinger just keeps running and leads the PAX to the south end of Swanson park.
Stinger has 4 cones set up around the perimeter of the park track/sidewalk. The PAX is instructed to do the first 2 exercises on the list, run to the next cone and rinse and repeat. After 4 stops they would move on to the next 2 exercises. Pretty simple. The exercises all were 13 reps Merkins, Squat jumps, big boys, bob Hurleys, Carolina DD, Groiners, LBCs, Diamond Merkins, Air Squats
6:04am- to the pleasure of the PAX Omaha is called and the PAX makes their way back to the shovel flag for 6MM
6MM: flutter kicks, low dollys, LBCs, Pickle pushers, American Hammers. Once again, all reps were 13. (Disclaimer, there is no meaning to the number 13 but Stinger has decided that it is the perfect number of reps for most situations and beatdowns).
Announcements: a boatload of new AOs!! Awesome!! check Slack and the F3Omaha web page. Blood drives, food drives, look for opportunities to serve.
Prayers: That is between the Sky Q and the PAX of today
COT: Fatherhood, “Being a great father is like shaving. No matter how good you shaved today, you have to do it again tomorrow.” -Reed Markham.
Fatherhood is tough, its a life of service. Continually doing what needs to be done before what we want to be doing. Fathers, when it comes to their young children can often be the second choice, play second fiddle. This is sometimes the role we are given to play. To be the patriarch of the family is never easy but always necessary. No other opportunity to have high impact is greater. Roll with the punches, do your best, know that you will screw up but bounce back quickly. It’s our toughest but most important job. YHC, cheers, love SYITG
H. Stinger
