Saturday, December 23, 2023|The Oracle|Boyston, Omaha, NE | 30 degrees, Feels like 26 degrees, 100% humidity, Wind 4.5 mi/h from SE
“Its Tradition!”
23 Pax: Mulligan, Vandalay, Farva, Straight Flush, Duracell, Schrute, Nat Geo, Tea Party, Canadian Bacon, Chowda, Dirt King, Chicken Hawk, Laser Jet, Seargent Pencil, Invictus, Jump Street, 4 FNGs
QIC: Swiper, Schrute, Farva, & Duracell
5:30am Pre Run: Cheap Seats, Tater Tot, Vandelay, Khakis, Swiper, Beta Max, Stitches, Red Ranger, *Swiper was late setting up and had to run solo and try and find them. First Fail of the day
7:00am Whelp, The 7am started as the 6am was trying to wrap up…..Veteran Farva left my COT at the 6am and welcomed the 7am Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. He also mentioned that they were an International Organization now.
Farva then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
There were four FNGs today!!!
Farva reminded the PAX that I am not a professional. Modify as necessary, especially today with the storms looming and what I had planned. From this point forward there is a real risk of injury. Farva took off for the track again like a savage and we chased after them about 2-3 minutes later.
7:10 am Warm-a-rama, by Farva
- 17 SSHs IC
- 17 Cherry Pickers IC
- 17 Imperial Walkers IC
Myself, Schrute, and Duracell caught up around the end of the WAR.
7:20 am The Thang – Run Run – Schrute
Part 1) Run Run Rudolph Run: Schrute had the Pax form a line & Indian Run to the front, which we’re calling Rudolph Run because the PAX in the back needs to get to the front to lead. At the end of each lap, we’ll partner up for an exercise. 4 laps total with the following 4 partner exercises:
1) 15: Big Boy High Fives – it took a minute to get folks lined up for this….we got there….
2) 20: Maverick Merkins – circle cup, alternating who is facing inwards and outwards. PAX facing outwards perform the exercise, then switch places and repeat. Nat Geo or Dirt King (I forget, I apologize) was on the end and did some funny looking OH Yeahs that made me laugh.
3) 15 Piggy Back Squats – I squatted with Vandalay – and then he doubled down and did it with me. Sorry Vanadalay, lots of snacks this winter!
4) 10 Merkin Trains – PAX form a straight line. Start in a plank position with feet just past shoulders. Put your feet on the shoulders of the PAX behind you. The only thing making contact with the ground is your hands…..this was hard and funny. Great Workout.
Part 2) Crawling Santa: We set up a 20-yard square with various exercises on sheets face down. The group bear crawls to a station. A PAX turns over a sheet & leads that exercise as his gift to the group & then state a Christmas tradition he enjoys. As a group, bear crawl to the next station & the next PAX is up…..we had many different Pax share about their traditions and pull exercises. ….it was a great time to share and was the basis for our shared COT.
7:55am 6 MOM
- We got back with just a little time to spare and 4 FNGs to name, so we cut it short and just did
- 23 Sarpy Slammers IC, Rancid Style
7:58am NOR
- The Name-a-rama was completed – see above for list of those who posted.
- 4 FNGs
- Babel, who claimed religious exemption, which I granted and we changed his name to Piggy Wiggly
- Then we named Bidet
- Then Baby Ruth
- Then Double Dribble
Announcements:
- Sarpy Leadership Flag Pass at the Pit on Saturday, 12-30, also I will lead Oscar Mike that morning at The Pit.
- Farva Murph, at the Pit on Sunday, 12-31
- CSAUP – Gretna, end of January
Prayer Requests:
- Jump Street asked for prayers for himself, given some situations and circumstances he has had to deal with at work. It was an emotional.
- That everyone would have a Merry Christmas
- For all of those that are sad or alone
COT – Christmas Traditions
We had Pax share traditions throughout the workout which was great. As time was running down, I shared how my family drives around to look at lights.
I took us out in prayer….I asked Jumpstreet to come into the middle of the circle and all of the Pax to lay a hand on Jumpstreet or a the man in front of them. We lifted up our brother….
Aye! Swiper