Thursday, June 27, 2019 | The Maize | Copper Fields AO | Sunny, Humid 75 degrees
PAX: Ethanol, Waffle House, Blue Suede, Roll Bar, FDIC, Tonight Show, Sasquash, Tater Tot, Crab Cakes, Fiddler, Lemon Law, Cornhole, Hard Hat and Wait Time.
QIC: Wait Time
YHC welcomed the PAX to the Maize, shared the mission statement and issued the disclaimer. The workout was planned as a tribute to a HIM in Greensboro – Quicken – who was known for his brutal beatdowns and scary welcome message, “for the next 45 minutes I am not your friend.” Quicken never disappointed, therefore, YHC chose a Mt. Rushmore of hated exercises and kept it very simple.
Warm-A-Rama:
After a mosey to the “bowl,” PAX did the following:
SSH x 25 IC | Imperial Walkers x 15 IC | Crab Cakes x 15 IC
Shoulder routine with no recovery:
Shoulder Taps x 20 IC | Merkins x 10 | Dry Docks x 10 | Werkins x 10 | Crucible Merkins x 10 | Plank x 30 sec | Pickle Pushers x 12 IC
Tappy Taps x 12 IC
PAX moseyed to the football field for the Pre-Thang.
PRE-THANG: Howdy Partner!
BB Sit ups/Plank | Partner Push 40 yards | Wheelbarrow 40 yards
THANG: Uptown Funk Smoke Job
At GSO’s Friday Uptown Funk workout, Quicken would choose a city block and choose four exercises to be performed at the four quarters of the city block. PAX run the city block and stop at the corners for a pain station. At the Maize, we used the football field for the pain stations.
Station #1: 5 burpees
Station#2: 10 Machtar Ndgiayes IC
Station#3: 15 Monkey Humpers IC (shout out Tonight Show)
Station #4: 20 Plank Jacks IC
PAX ran 3-4 laps around the football field and completed the above exercises.
6MOM:
ABCs (YHC was mentally smoked and forgot the letter after W) | Cindy Crawford x 12 IC (each side) | Marge & Homer | Windshield Wipers x 12 IC |
Ethanol (as only Ethanol can do) finished with American Hammer x 25 IC
Announcements:
World Herald Profile. This Saturday, June 29, a writer and photographer from the World Herald will be at the Oracle. They plan to write an article about F3Omaha. The article will help us launch our first AO in Papillion (The Pit), which launches July 22.
Patriot Games CSAUP. Ethanol announced the second annual July 4 CSAUP, “The Patriot Games.” The workout will begin at 7 AM at the Oracle. It will take approximately 90 minutes to complete.
Prayers:
Lemon Law and Lemon Drop. Lemon Law requested prayers for sleep and rest. He and his M are having a lot of sleepless nights with little Lemon Drop.
Wait Time. Continued prayers for Wait Time and his family. His M remains in Indiana caring for her parents.
COT:
YHC focused the COT message on the F3 Mission Statement and gratitude. F3 exists to invigorate male community leadership. F3 couldn’t exist without its volunteer leaders. YHC recognized Ethanol for his leadership of the Maize. Ethanol is an F3 Redwood, and was quick to accept a leadership role as the Site Q for the first expansion AO. He was instrumental in leading West O. He is transitioning Site Q duties to Hard Hat. YHC is grateful for Hard Hat. He has really demonstrated his ability to accelerate in life. We are grateful for his leadership. YHC encouraged the PAX to step into leadership. A number of leadership roles will be transitioning over the next year including the Nant’an. It is our mission to grow male community leadership.
YHC closed with a prayers.
Grace & Peace,
Wait Time