PAX: Cyclone (Respect!), Bubba Gump (Respect!), Waffle House (Respect!), Selleck, and Wait Time.
QIC: Wait Time
Wait Time welcomed the PAX with the F3 mission statement and disclaimer. Â He encouraged the PAX to unpack their heavy armor, and focus on the weights that we will use in our workout and not on the armor we wear for self-protection.
The PAX moseyed to the stage for Warm-a-rama.
Warm-A-Rama:
Shoulder Taps | Crab Cakes (shout out to Bubba Gump) | Spider Man | Cherry Pickers | Sun Gods | String Rippers
The PAX moseyed to the east end of the AO for the THANG. Â Wait Time wanted to take credit for the white event tent that was set up in the park that was used for the THANG. Â The PAX didn’t totally buy it, and Cyclone said if Wait Time got the tent he should have got a heater too!
THANG:Â Tabata Tunes
Wait Time cued the music for a TABATA workout that included weights and cinder block coupons. Â Wait Time used the “Seconds” app for timing the Tabata routine. Â Each exercise was done for 45 seconds with an eight second rest between each exercise.
Uneven Merkins with coupon | Copperhead Squat |Weighted Gas Pumps | Run the circle | Dips w/ Coupon |Kettle Bell Swing | Lunge with Twist | American Weighted Hammer | Curls | Run the circle | 10 Pull-ups | Tricep Extension | Block Derkins | Johnny Dramas | Big Boy Sit up w/ weight | Run the Circle | Curls | Uneven Merkins w/ coupon
6MOM:
Dying Cockroach | ABCs | Ankle Touches | American Hammer
Announcements:
Cyclone VQ. Â Next week, Cyclone with Q the Horse Track. Â Come out and support his VQ!
O-Rag: Selleck shared that the November O-Rag issue will be a combined November/December Edition.
Third F. Â Selleck is exploring Third F options that would allow the PAX to serve as a group. Â Most service opportunities are smaller in scope so if you have an idea that would accommodate our large group, please share with Selleck.
COT:
Wait Time read an excerpt from Brene Brown’s book, “Dare to Lead.” Â Leaders must create and hold places that rise to a higher standard of behavior than what we experience in the news, on TV and in the streets. Â What can we do? Â Create a space where all men can walk in, and for that hour, take off the crushing weight of their armor, hang it on a rack and open their heart to be truly seen.
Never underestimate the benefit to a man of having a place to belong – even one- where they can take off their armor. Â It can and often does change the trajectory of their life.
Wait Time expressed gratitude to the PAX for the sense of belonging that he has with F3Omaha. Â That sense of belonging has changed how he sees the world, what is important to him and where he wishes to live. Â The sense of belonging has changed his life.
With that – the PAX moved to Dudley’s Pizza for some 12 ounce curls and pizza!
Grace and Peace,
Wait Time