“Attack your Jester” 

Date: April 24th, 2023

PAX (15): Kickstand, Schrute, Boss Hogg, Nae Nae, Beans, Switchfoot, Mulch, Jeeves, Oscar, Razzle Dazzle, Amadeus, Irish Car Bomb, Tenacious D, Animal House, Busser

FNGs: None

Pre-Runners: Several PAX completed the “double,” by hitting the 4:45 Smurph at Titan Alley

AO: Stormbreaker

QIC: Busser

Conditions: Perfect gloom morning 

At 5:30am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship,and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer. (even though I have done this before, it had been a while, and I was still surprisingly nervous)

Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today. 


20 SSH


We ran down Lincoln St. to the roundabout (west) and turned right (north) and we stop at the next street (where the first murph mile turns for TA) where we completed 20 windmills and 20 deep squats

We then ran up the hill (east) and turned left before the school parking lotand stopped at the top of the hill (Amadeus crushed it – he took off and asked where to stop!)(I despise this hill – never a friend of mine on Monday mornings) we then completed 10 tappy taps, 10 big ones, and 20 IC Monkey Humpers

We ran down the hill to the east and turned right (south), stopping when we reached Lincoln St. where we performed – 10 seal claps, 10 OH claps, 10 cherry pickers, 20 Carolina dry docks (I thought this was going to destroy my shoulders more than it did, but maybe the adrenaline saved me)

We then moseyed up to the front lawn of the school

The Thang:

On the front lawn of the school, I had three stations set up approximately 25 yards apart. At each station, there were a list of 3 exercises. We split up into 3 groups of 5 and I explained we would try to get through 3 rounds of each station and that we would move between stations differently each round. Round 1 we Crawl Bear, Round 2 we Crab Walk, Round 3 we Bear Crawl. 

Station 1 exercises: 15 Ranger Merkins, 20 Alt. side Lunges, 20 LBCs

Station 2 exercises: 10 hand release merkins, 20 air squats, 20 WWIs

Station 3 exercises: 15 werkins, 20 IC Monkey Humpers, 20 low dolly’s


Sarpy Slammers 

Name-O-Rama: Amadeus had to drop out early, which he informed me about at the start of the beatdown, otherwise all pax listed above were present


Dozers VQ Wednesday 

Shovel flag pass at brickyard to bobsled

Halfway house on Sunday

Prayer Requests:

Prayers for Oscar’s dad Dave as he continues to recover from a stroke

Prayers for Switchfoot’s mother

Prayers for those who may have been impacted by recent layoffs


Quote from Winston Churchill – “when there is no enemy within, the enemies outside cannot hurt you”

The “get right” quadrant of the Q Source has a section on the Jester. The Jester is the temptation of the flesh that hinders acceleration. 

My jester for most of my life was alcohol and I spent a lot of time battling it. I had this vision in my head that if I ever quit drinking that my life would be easy because alcohol seemed to be the root of most of my troubles. Well, this wasn’t true, my jester is much more complex and shows itself in many other ways such as self doubt (imposter syndrome), over-eating, impatience, anger. Your jester will always ebb and flow and will likely never be fully defeated, but by being aware of it and how it shows up in your life can help you prepare to battle it. 

I defeated one aspect of my jester that took many years and many attempts, but I can’t just stop now and say good enough…. I need to keep fighting it in its other forms in order to keep accelerating the way I want to mentally and physically.

It is easy to share issues you might be dealing with that are external (stress at work, frustrations with 2.0s or Ms, house maintenance, etc.) but it is harder to share those internal issues, aka your jester. I encourage you all to identify what your jester is and how it causes deceleration in your life, come up with an action plan, and then most importantly tell someone about it. Saying it out loud and sharing with someone will help with the accountability to push you to follow through in the battle. 

Attack your Jester!

Busser closed us out in prayer


F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply