September 6, 2022 | AO – The Colosseum | 64 degrees
PAX (10): Ice Tea, Toad Stool, Lansbury, Q-Tip (Respect!, Respect!), Patton, (Respect!), Spacebar, Tenderfoot, Cosmo, Blood Shot, Folsom
Q: Tin Cup
Tin Cup welcomed the PAX to F3 Omaha Respect! at 5:30 AM sharp. The Mission Statement and 5 Core Principles were given. Tin Cup also mentioned that today was supposed to be Oompa’s 1- Year F3 Anniversary beat down, but unfortunately Oompa was out sick so he was filling in for him. The men then made their way into the stadium.
Warm-A-Rama:
Once at midfield, the following exercises were performed:
- Side Straddle Hops – 15 IC
- Tappy Taps – 10 IC
- Big Ones – 10 IC
- Imperial Walkers – 15 IC
- Tempo / Copperhead Squats – 15 IC
Pre-THANG: ATMs – On Your Own
The PAX lined up on the North goal line and were instructed to do the following until the first Omaha was called:
- 20 Alternating Shoulders Taps; Run to the 50 Yard Line; 3 Burpees; Run Back to the Goal Line
- 20 Tempo Merkins; Run to the 50 Yard Line; 3 Burpees; Run Back to the Goal Line
- 20 Merkins; Run to the 50 Yard Line; 3 Burpees; Run Back to the Goal Line
Rinse and Repeat
After approximately 8 minutes of On your Own ATMs, the first Omaha was called.
The THANG:
2 Corners: The PAX counted off into groups of 3. 2 corners of the field were marked with a cone and a list of 10 exercises. Groups 1 & 2 were instructed to complete each exercise in order with a 5 second count in between each set, until they were pushed to the next station. Group 3 started as the push group and would run across the end zone and down the sideline to relieve the group at the first pain station.
Exercises were as follows:
| STATION 1 | STATION 2 – |
| 5 Sec. Count in Between Each Set 1. LBCs – 20 2. Dry Docks – 20 3. Mountain Climbers – 20 IC 4. Boxcutters – 20 IC 5. Hand Rel. Merkins – 20 6. Apollo Ohnos – 20 IC 7. Dolly’s – 20 8. Ranger Merkins – 20 9. Copperhead Squats – 20 IC 10. Burpees – 10 | 5 Sec. Count in Between Each Set 1. Freddie Mercury’s – 20 IC 2. Tempo Merkins – 20 IC 3. Bobby Hurley’s – 20 4. Flutter Kicks – 20 IC 5. Alt. Shoulder Taps – 20 IC 6. Plank Jacks – 20 IC 7. Heals to Heaven – 20 8. Werkins – 20 9. Monkey Humpers – 20 IC 10. Burpees – 10 |
Tin Cup called Omaha at 6:04 AM. The PAX moseyed to midfield for some Mary.
MOM
- Big Boy Sit Up – 20
- Flutter Kicks 20 (IC)
- American Hammers Rancid Style – 11 IC
COT
Today my COT focuses on gratitude. As some of you know, I was diagnosed with prostate cancer in April. Currently I am on hormone therapy which knocks my testosterone down (I will be on hormone therapy for about 2 years), and last Tuesday I had high dose radiation brachytherapy in the operating room. I won’t go into all of the details, but let’s just say that it sounds worse than it is and thankfully I was unconscious for the whole thing. In about 2 weeks I will start daily external radiation treatments for about 30 days. The past few months have been a struggle, but I am trying to focus on having a positive attitude and showing my gratitude. For example, I am grateful that,
- I have an awesome wife, family and friends who are loving and supportive.
- I have pretty good health insurance.
- I have access to high quality healthcare.
- I have lived nearly 50 years with no serious health issues.
- F3 is a part of my life.
Having F3 as a brief morning escape is so helpful. Early on after my diagnosis, I would wake up after what felt like little sleep, but my motivation was to not let this disease change my routine. I know hormone therapy can lower my energy level and working out may seem harder, but I also know I need to press on and not give into the temptation of using Cancer as a reason to stop posting. Knowing I have the opportunity to go to an F3 workout now seems more like a privilege than ever.
I am not sure if I would have made a conscious decision to try to be as positive as possible before F3. I am not saying I do not have times I feel sorry for myself, but F3 helps and will continue to motivate me to push forward, recover and get my ass into the Gloom. More importantly, it will remind me I need to stay positive and be accountable and disciplined. I am so grateful for F3 and the positive energy generated by the PAX, and I am 100% certain that F3 has helped and will continue to influence my attitude and health during this challenge.
Lastly, shortly after I was diagnosed, my wife sent me a note saying – Gratitude leads to Love. I believe this, and I would encourage you to think about what you are grateful for and how you can express your gratitude more, especially to your loved ones.
Thank you.
We ended in prayer.
Aye – Tin Cup