Thursday, March 28, 2019 | The Maize AO – Copper Field Park | Weather: 48 degrees cloudy and breezy
PAX: Hard Hat, Daniel San (Hate!), Crab Cakes, Stretch, Sasquash, Ethanol, Placebo, Slow Roast (Mad Props!) and Wait Time.
QIC: Wait Time
YHC welcomed the PAX to the Maize and provided the F3 disclaimer and mission statement. YHC encouraged the PAX to seek enlightenment over the next 45 minutes by “joyfully participating in the suffering of the world.” Lots of joyful noises would be made in the gloom, with hope that none of those noises sounded like those made by Ponzi at last week’s Golden Spike.

The PAX moseyed to the basketball court and began Warm-A-Rama. YHC led Warm-A-Rama which moved down F Street.

SSH x 25 IC | Imperial Walkers x 15 IC | Mosey to corner of F Street and HWS Cleveland Blvd | PAX positioned around the landscaping rocks for the following exercises:
DIPS x 20 | Turkish Split Squats x 10 each leg | Derkins x 15 |
Mosey down F Street towards the Whitehawk Soccer Fields. PAX made a brief stop along the embankment on F Street to complete Clock Merkins. Lots of mumblechatter about the steep embankment. PAX completed 10 reps of Merkins at 12, 3, 6 and 9 o’clock.
Mosey to the Whitehawk Soccer Fields for the THANG.

THANG: The Stockade in the Town Square

YHC set up Four cones in a square approximately 10 yards apart. PAX partnered up. Partner A would move around the square doing the following: Bear crawl to cone 1, Crab Walk to cone 2, Lunge to cone 3 and Duck Walk to cone 4. Partner B did the following exercises until Partner A returned:

100 Carolina Dry Docks | 100 BB Sit-ups | 150 Monkey Humpers | 150 Plank Jacks | 200 Squats

Each pair completed the designated reps listed above and completed 10-12 cycles around the square. Upon completing the THANG, PAX legs were smoked.

After a 10-count, PAX moseyed back to the shovel flag; stopping briefly at corner of F Street and HWS Cleveland to complete 20 Dips.

Pickle Pushers x 15 IC | ABCs | Reverse Crunch x 15 IC | American Hammer x 40 IC (completed in four sets).


Ethanol’s 40th Birthday Q at the Oracle. This Saturday, Ethanol leads the Oracle in what is expected to be a despicable beatdown marking his 40th birthday.
March Madness Second F Event Tonight. YHC forgot to announce the Second F Event at DJ’s Dugout on 114th St. PAX will begin meeting at 6 PM tonight.
Prayer Request – Sasquash and his M. Sasquash asked for prayers for his M, who is 15-weeks pregnant.

We must joyfully participate in the suffering of the world. YHC reminded the PAX of the quote that was shared at the beginning of the workout, and shared the belief that our suffering becomes more joyful when it is shared with others. Had we attempted to complete this morning’s workout alone, there would have been no joy in the suffering of being alone in the gloom. YHC encouraged the PAX to read the Backblasts from yesterday’s workouts. Both workouts focused on men’s mental health, and the Qs – Folsom and Plague wrote some very courageous Backblasts.

There is so much we can draw from the sense of belonging and shield locks formed around your F3 brothers. Ethanol shared that yesterday was the first time he posted at Paradise Island, and the discussion after the workout was really meaningful to him.

YHC ended with a prayer for Sasquash and his M and for the men in the F3Omaha Shield Lock.

Grace & Peace,

Wait Time

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