6-20-22 | AO – Colosseum | Westside High School | 80 Degree (Humidity: 69%)
PAX (17): Vanilla Ice, Q-Tip (Respect! Respect!), Cosmos, Sister Act, Tater Tot, Cross Check (Hate!), Super Tasty, Blood Shot, Slow Pitch, Titanium (Respect!), Tug Boat, The Situation, Edison, Swinger, Big One, Rain Man, Samples (Respect!).
Q: Tin Cup
Tin Cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, and no FNGs were present. The men then made their way onto the field.
Warm-A-Rama:
- SSH – 15 IC
- Tappy Taps – 10 IC
- Imperial Walkers – 15IC
- Copperhead Squats – 15 IC
- Tempo Merkins – 15 IC
- Mountain Climbers – 15 IC
Pre-THANG: 11s on the stairs: Dips at the bottom (starting with 10), and Jump Squats at the Top (starting with 1).
The first Omaha was called about 5:35 AM.
THE THANG—8 ROUNDS (Borrowed from Q-Tip who borrowed It from Ferdinand)
- All PAX perform exercises together starting on the North Goal Line. PAX perform 40 Merkins / 40 Freddy Mercury’s (IC) / 40 Air Squats. PAX will take turns leading each exercise.
- All PAX sprint (run kind of fast) to opposite goal line.
- PAX perform 35 Merkins / 35 Freddy Mercurys (IC) / 35 Air Squats.
Repeat sprints (fast mosey) and exercises, decreasing reps by 5 with each iteration, until the 8th Round of 5/5/5.
Omaha was called about 6:04 after the group finished the round of 20 Reps.
Mumblechatter:.YHC decided to complete the 11s which allowed for less time for the Thang; therefore we were unable to finish the last 3 rounds of 15, 10 and 5 reps. There was a little mumblechatter about the workout, and YHC concluded that most PAX felt they got their money’s worth.
MOM
- Box Cutters (15)
- Dollys (15)
- American Hammers – Rancid Style (18)
Circle of Trust (COT):
I took over as the Site Q at the Colosseum about 11 months ago. When I first started I sat down and made a list of potential PAX members who I could ask to Q. Some of them I knew better than others, but basically I just starting listing guys who have led workout that I had been to. The list is now at about 90 men, and every PAX member that I have randomly texted to see if he was interested in Q-ing has said yes. I am sure my list could be 3 times the size and every PAX member I would ask would say Yes. This is just one of many examples of why F3 is so great and how we have each other’s backs.
Also, on my list I make a brief note about the workout. My notes might be about the COT, the exercises, mumble chatter or anything really. Just something that sticks with me about the workout for whatever reason. I would like to share one note that made a significant impression on me. On Dec. 12th Arm Bar Q-ed and he had the group do a workout he does with his high school wrestling team. It was a challenging workout that included multiple exercises followed by running a lap with the stairs and rinsing and repeating I believe 4 times. Before F3, Arm Bar indicated he and some of the other stud wresters would finish and then hang out and wait for the Six. However, after F3, Arm Bar realized how important it is to pick up the Six and encourage the Six who may not be one of the most athletic team members, but was still out there trying to get through it. As a result, Arm Bar and the other stud wrestlers now go back and pick up the Six when they finish the workout. This is the type of change F3 is capable of. Whether it is picking up the Six, showing gratitude more often, or feeling like you have a better appreciation for the various blessings in your life.
For me at least, I feel I am a better person because of these crazy early morning workouts with exercises with strange names that end in a ball of men who all have strange nicknames, and followed by coffee. I know that this group has helped me to try to be a better husband, father and to get through various challenges I like everyone faces during their lives. I am truly grateful for F3.
We ended in prayer.
Aye – Tin Cup
