9/3/2022: The Oracle AO
PAX: Mulligan (Respect), Straight Flush, Tea Party, DOA, Anchor Man, Golden Pike, Dogecoin, Huffy, Folsom, Hei Hei, Merit Badge, Cheap Seats, Redacted, Laserjet (Respect)
QIC: Vandelay
I brought a portable Q bag with the possibility of modifying for the beatdown because I really had no idea how many guys would show for 7 AM today. I wanted to be nimble and cater to some preferences of the PAX. I finished from the 6 AM beatdown – flawlessly executed by T-Swift – grabbed my Q-bag from the car and greeted the group.
I covered the standard Mission, Principles, and Disclaimers, and checked for new guys.
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
I had a larger number of guys than expected so I knew what my workout had to be- we would head to Heart Break Hill – which I hadn’t used as Q before.
Warm-A-Rama (and a little Pre- Thang)
We ran to the baseball parking lot and ran through some nice stretching:
Weed wackers – 15 IC
Windmills – 12 IC
Yoga – Downward Dog
Cobra Stretch
Cobra Stretch
Pigeon Stretches
We then split into groups and ran between 2 edges of the parking lot with leg exercises by choice on one side and arm exercises on the other.
The Thang
We then ran to Heart Break Hill for the Thang. Upon arrival, I quickly grabbed the necessary items from my Q-bag, including paint sample paper weights, and got things ready for groups to set up from there. We numbered into 4 groups in order to execute the plan.
This Thang consisted of four stations- each focusing on a particular area of muscle development. Each group completed aworkout together before running to the next station. To reach next station, PAX members had to run down the hill to a station or Bernie Sanders diagonally to the top station. Trust me – it all ran smoothly.
Station 1: Chest- Arms
• Merkins 15
• Mountain Climbers 15 IC
• Werkins 15
• Peter Parkers 15 IC
• Plank Jacks 15 IC
Station 2: Foundation
• Lunges 12L/ 12R
• Smurf Jacks 15 IC
• Jump Tucks 12 on the up
• Bobby Hurleys 15 on the Down
Station 3: Arms
• Cherry pickers 15 IC
• Chinooks with Vert Pickle Pushers 15 IC
• Sun Gods 12F and 12 R IC
• Seal Claps 15
• OH Claps 15
Station 4: Core
• Freddie Mercuries 15 IC
• Big Boys 10
• Plank 30CT
• Low Dolly 15 IC
• Crab Humpers 15 IC
Sprints
• Using the light poles:
o Side shuffle 2 poles, switch side shuffle 2 poles, Mario jumps and then walk.
o We then Sprinted the length of the Boulevard back to the start.
6 MOM
Box Cutters 15 IC
Flutter Kicks 15 IC
Circle of Hammer- Rancid Style twice around
Circle of Trust
Count-A-Rama and Name-A-Rama ensued- see list above.
Prayers:
• Prayers for DOA and his family while they make some life choices
Announcements:
• Triple Murph Monday plus several AOs still in operation but at different times.
• Many other items on Slack
Message from the Q – Vandelay:
I checked who may have been at my Monday Q because I formed my first thoughts on this topic during my Redwings COT. Luckily most had not been there Monday but several were here last Saturday. I sensed Huffy’s skepticism so I cleared that I did cover some of this Monday, but it would be better today.
The Oracle is a special place. Last Saturday I burned nearly 1,000 Calories while having a great time and not even really thinking about how hard it may have been. Several of you know that I spend most Saturdays here – so I may be partial. There are also many others who spend two workouts and/or pre runs here as well. Most weeks this is the case, but I found myself reflecting on last week’s experience more during this week. I don’t know, it was just a great morning and there seemed to be a lot of connections being made. In my other life I would spend 45 minutes at the gym and count minutes until it was over maybe burning 300 calories.
Spending time in a pre-run and enjoying some mumblechatteron a Saturday morning at the Oracle means a lot to me and I appreciate all of the PAX that I encounter here and frankly any other day throughout the week.
If you haven’t been here – come spend a Saturday morning and lean in.
YHC closed in prayer.
Always a privilege to spend my Saturday morning with HIM of F3Omaha. Thanks, Hei Hei for the opportunity to lead this morning.
Aye!
Vandelay