12/23/2023, 6:00am | The PIT | Omaha, NE| Calm, Gloomy (fog), 34 degrees
“Approach your dark spot”
# of PAX: 14
QIC: KOA
5:30am
Pre-Run: Razzle Dazzle, Ichiro, Busser, KOA (Chernobyl Merkins/Big Boys)
6:00am
KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership. We had no new FNGs, however we had 3 first time PIT participants.
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).
He then reminded everyone that he is not a professional so modify as necessary.
We will pick of the 6 by leaving no man behind but leaving no man where we found him.
6:02-6:08am Warm-O-Rama
KOA instructed the PAX to grab a coupon and mosey down the path through Halleck Park. We moseyed approximately 0.3 miles, stopped, and performed 10 Tappy Taps IC, 10 Tater Taps IC, 10 Sungod’s forward and backward IC and 10 Blockees. This concluded the Warm-O-Rama.
6:08-6:38amPre-Thang
PAX moseyed to the practice football field with their coupons. We circled up alternating facing in or out of the circle. We performed Maverick Merkins in a pyramid sequence. PAX switched after each set and then performed the same number of dips together on their coupons. We continued to alternate between Maverick Merkins and Dips in this process in the following manner.
10-15-20-15-10
PAX then moseyed to the bridge and performed a Duck Walk across the top of the bridge with their coupon. It was slick so we were careful. Next we moseyed to the city fountain with our coupons where we completed alternating Goblet Squats and Box Jumps with our coupons 10 each x 3 sets.
6:38-6:57The Thang
PAX moseyed to the City Park next to the Nativity. We split into 4 groups. Group 1 performed AMRAP “We’re not Worthy’s”, Group 2 performed AMRAP Big Boys, Group 3 performed 15 Donkey Kicks and was the push group, and Group 4 performed AMRAP Kettle Bell Swings. Each group travelled from one group to the next by Rifle Carry.
Once each group had completed each station, Omaha was called and we moseyed back to the shovel flags.
6:57amMary
We had no time left for Mary due to the coupon carry back to the flags. We then went into Name-o-rama. The following member were present for a total of 13 PAX members: Busser, Chernobyl, Double Dip, Ichiro, Magnum, D2, iMac, Jean Claude, Black Tuesday, Killians, Baby Back, Walleye, Beanstock, KOA.
Announcements/Prayer Requests:
o CSAUP January 27th at Gretna East
o Chris Gradoville Foundation Even February 15th at MCL
o Sarpy Leadership pass at the PIT 12/30/2023
o Farva Murph 12/31/2023 starting at 445
o Prayers:
▪ Babybacks son Lincoln who is healing from surgery
▪ Jean Claudes friends Keenan and Jasmin has a child in NICU after pre-mature birth
▪ Ichiro moms recovery and upcoming breast cancer treatment.
COT
KOA spoke today about his dark spot. He has had a particularly rough week at work this week. He is working on some things to make himself better. Bottom line, you need to work to find your dark spot and face it. Ignoring it and letting it go only makes it worse. The only way to make it better is to be honest with yourself and make a plan for improvement.
We ended with a prayer to Sky Q.
KOA