The Calm-5/29/24-Boji

May 29, 2024

The Calm – Elkhorn South Hight School, 20303 Blue Sage Pkwy, Omaha, NE 68130

55 degrees, clear, calm – A perfect morning in the gloom

I woke up before my alarm to drive to the site and set-up for the beat down.  There was twilight and a slight chill in the air.  As this is my first “Q” since my 2 year anniversary, I decided to pull a workout out of the archives and use the same beatdown that I did for my VQ.

After getting the beatdown set up on the turf field, I greeted the other 21 other PAX as they made their way to the flags:

PAX (22): Foxhole, Flip Cup, Vespa (Respect), Romper Room, PJ’s, Chicken Hawk, Joba (Respect), Ditka, Roll Bar, Bogey, Q Tip, Billboard, Sasquatch, Schnitzel, Sandworm, Macanudo (Respect), Big Unit, Escobar, Tonight Show, Gator, Yodel, Boji

I recited the mission statement, 5 core principles, credo, moto, and let everyone know that I was not a professional. 

We had no FNG’s

After opening ceremonies we grabbed our coupons and headed down to the turf field for Warm-O-Rama, the Pre-Thang, & The Thang.

Warm-O-Rama:

• 20 Sun Gods IC (10 forward & 10 backwards)
• 10 Tappy Taps
• 10 Big Ones (5 count on each side)
• 10 Cherry Pickers
• 10 Michael Phelps

Pre Thang – Yodel led us in 10 “Yodel Jacks”.  Yes, they still suck.

The Thang – 2 Man Grinder.  1 Guy is at goal line doing cumulative reps while the other runs to the 50 yard line does 3 burpees and returns to the goal line.

• 4 Stations:
  • Station 1 (Coupon Station)
    • 75 Overhead Presses
    • 75 Curls
  • Station 2
    • 200 Big Boys
  • Station 3
    • 50 Burpees
  • Station 4
    • 200 Squats

“Omaha” was called at 6:00am to make time for “The Calm”:

The Calm– Billboard asked that we have 5 minutes of “Calm” before we had back to the flags. For this I decided to play the song “Old Friend” by Scott Kirkhart.  This is a song I heard performed live while attending a friends funeral and felt it was appropriate on the heels of Memorial Day weekend.

After “The Calm” we grabbed the cones & coupons and headed back to the shovel flags.

Prayers / Announcements: To many to mention.

COT: I recently celebrated my two (2) year anniversary with F3.  This was my first Q since the anniversary, so I wanted to take a moment and share with the PAX what F3 has meant to me.  It was ceremonious that we had 2 Red Woods (Roll Bar & Tonight Show) at the workout this morning along with newer guys.  Everyone is on their own individual journey with F3 and are at different parts of that journey.  F3 will meet you where you are and provide ample opportunities for you to lead.  As Gator says, “F3 is like a jar of pennies, when you take them out you need to replace them”.  I encourage the newer PAX to lean in, lead workouts and replace those pennies. 

Thank you, Billboard, for the opportunity to lead this morning.

Blessings to all

-Boji

5/29/24

9:32am CST