October 13, 2022 | AO – The Coop | Swanson Elementary School | 48 Degrees and Breezy
PAX (12): Lansbury, Frosty, Oompa, Tater Tot, Lemu, Pig Pen, Sargent Pencil, Slow Pitch, Dirty Bird, Stella!, McGavin, Vanilla Ice
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, but no FNGs were in attendance. YHC informed the men that he was encouraging group to smile as much as possible, and he would talk about this during his COT. The PAX moseyed to center of the basketball courts for Warm-A-Rama.
Warm-A-Rama:
Once at the location, the men circled up and the following exercises were performed:
Tappy Taps – 15 IC
Pickle Pushers – 15 IC
Imperial Walkers – 15 IC
Monkey Humpers –15 IC
Goof Balls – 15 IC
Pre-THANG: Ladder ATMs – On Your Own, on the Hill
The PAX lined up at the bottom of the hill by the school and were instructed to do the following until the first Omaha was called.:
• 20 Alternating Shoulders Taps; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 20 Tempo Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 20 Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 15 Alternating Shoulders Taps; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 15 Tempo Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 15 Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 10 Alternating Shoulders Taps; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 10 Tempo Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 10 Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 5 Alternating Shoulders Taps; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 5 Tempo Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
• 5 Merkins; Run up the hill; 3 Burpees at the Top of the Hill; Run Back
The first Omaha was called at approximately 5:45
The THANG – 2 Man Grinder that needs more Cow Bell
The PAX moseyed to the soccer field where they pair up in groups of two. One team member would perform an exercise (AMRAP) while the other team member ran the length of the field and back. In the middle of the field there were 2 cowbells. At any time, if any PAX member chose to ring the bell, all men would stop and perform 3 burpees and smile (genuine or not). Exercises are as listed below:
Exercises – AMRAP until Pushed by Partner
- Groiners
- Dry Docks
- Flutter Kicks
- Squat Jumps
- Overhead Claps
- Mountain Climbers
- Apollo Onos
- Bobby Hurley’s
- Freddie Mercury’s
- Sumo Squats
Mumblechatter: I believe the consensus was that this beat down was a doozey. YHC did not estimate the power of the cowbell, but the burpees added up along with everyone’s heart rates. But the PAX kept smiling (genuine or not) throughout. Omaha was called about 6:03 AM
MOM
Box Cutters – 15 IC
Heals to Heaven – 15 IC
Marge and Homers
American Hammers Rancid Style – 13
Circle of Trust (COT):
Before YHC filmed Name-a-Rama, he encouraged the members of the PAX to smile, genuine or not, when it was their turn.
After the Nama-a-Rama, calls for prayers and announcements were made. YHC started the COT by indicating that research indicates that smiling (genuinely or not) not only offers a mood boost but also helps our bodies release cortisol and endorphins that provide numerous health benefits, including:
• Reduced blood pressure
• Increased endurance
• Reduced pain
• Reduced stress
• Strengthened immune system
From a personal standpoint, YHC acknowledged that for most of my life I probably did not smile enough and in the past I have been accused of having Resting Bitch Face (RBF), which is probably not a politically correct term, but none-the-less, that is what my M told me.
Lately, YHC has been trying to smile more. The impetus for this behavior change is my current health situation. YHC is making a concerted effort to smile 1) during name-a-rama, 2) in snapchats I send to my family (when you have an 18 year old son and a 15 old daughter, you use snapchat if you want to communicate with them), 3) during beat downs, 4) when golfing, 5) when I am with friends and family and 6) even when I am alone. And amazingly enough, smiling does make me feel better.
For example, a few weeks ago, I woke up and did not feel like posting at an F3 workout. I had had not slept great, I had a headache and I was just tired. I had skipped the previous day so I knew I needed to go. I showed up begrudgingly and during the beat down I was looking at my watch and struggling. I just wanted it to be over with as soon as possible. And then I reminded myself to smile. I also reminded myself of all of the reasons I have to smile.
As always, I knew I would be glad that I posted once the beat down was over. Also, I reminded myself how lucky I am that I have the opportunity to post, and I thought about the positive energy from the group. The rest of the workout was a little easier and I was so glad that I showed up that morning.
To close, I am not saying smiling can make every bad situation better, but really, what can it hurt. And personally, I know it has helped me. Plus who likes to be told they have RBF! Thank you.
We ended in prayer.
Aye – Tin Cup