August 17th, 2024 – The Pit – Boss Hogg Two Year Anniversary
Pre-Thangs: Lots of PAX participating in 0500 and 0530 pre-runs, as well as 0515 Smurph
PAX (13): Ratchet, Gaga, Precious, Drain Weasel, Farva, Firewalker, Longboard, OGK, Brinks, Cougar, Harding, Chernobyl, Boss Hogg
QIC: Boss Hogg
Following all the morning’s pre-thangs, I greeted the PAX at 0600 sharp. We covered the F3 Mission Statement, The Five Core Principles, as well as our Credo. I informed the PAX that I was not a professional and to modify as necessary. We immediately took off on a mosey, heading west on Lincoln St. We took a left on S Monroe St., on our way to the track. This mosey was just shy of a mile. At the track, we circled up to complete Warm-O-Rama.
Warm-O-Rama
- 10 Big Ones IC
- 10 Michael Phelps IC
- 10 Cherry Pickers IC
- 15 SSHs IC
The Thang
The PAX counted off in twos to form two groups. One group would begin at the first of three cones setup around the west curve of the track. The group would complete the first exercise on the sheet, run to the second cone, complete the exercise and reps again, run to the third cone and repeat the same exercise and reps for a third time before running to the east end of the track to push the second group.
The list of exercises were:
- Round 1 – 10 Burpees
- Round 2 – 20 Bobby Hurleys
- Round 3 – 20 Merkins
- Round 4 – 20 Copperhead Squats
The second group was completing exclusively core exercises. There were no exercises listed. The PAX were told it was “dealer’s choice.” To take turns picking and completing a core exercise for 15 reps until pushed by the other group.
OMAHA was called at 0645. The PAX collected the cones and we moseyed back to the shovel flags.
Announcements/Prayers
- Kaipust Memorial run led by Farva to be held at the Sandlot on September 5th
- Harding is on the Q next week at the Pit (08/24) – basketball themed workout, meet at the memorial
- Flag Pass at the Rabbit Hole tomorrow
- Sarpy Expansion – new Tuesday 0530 site opening at Westmont Elementary School. Site is to be named the Tombstone with Nae Nae leading. Launch is 09/24. Pop-ups to be held on 08/27 and 09/10.
- Brinks VQ on Monday at Bockscar
The Pit Snake Trophy
Chumlee received this trophy at the shovel flag pass two weeks earlier. He knew he was unable to post this morning, so he met me at Rampage yesterday and asked that I present it. When I asked him if he had anyone in mind. He quickly voiced that the trophy was to go to Longboard. Congrats Longboard! Keep accelerating!
COT
I informed the group that today marked the two-year anniversary of my first F3 post. At that time, I had no idea the impact that this group of men would make on my life. It’s truly been a life-changing journey that I am grateful for.
I shared that my favorite part of what F3 does, and one of the more important things that F3 does, is picking up the six. I discussed the impact that it made on me as a newer PAX from a fitness perspective. It gave me confidence and sense of belonging. As I got to know some of these men on a deeper level, I found myself getting “picked up” in other ways. This typically would occur on early morning pre-runs where I would discuss personal challenges, similar to challenges that many men face – being the best husband and father I can be, work challenges, etc. My questions, complaints, stressors were met with listening ears and constructive feedback that has helped me grow into a better version of myself.
Lastly, I shared that while F3Omaha does an exceptional job of picking up the six, I challenged the group to take a day and be with the six during a workout. This will provide you with the opportunity to get to know that PAX member on a deeper level, but will also provide an additional level of support and encouragement for that PAX.
Aye!
Boss Hogg