May 3, 2022|AO- The Sanitarium|50 some degrees and soaked from the night before.
20 PAX: Swiper, Knobs, Girl Dad, High Life, Double Dip, Madonna, Grandma’s Boy, KOA, Black Tuesday, Brando (FNG), Legolas, Shingles, Duracel, Levy, Squeaky Clean, Rooney, Schrute, Sweet Roll, Low Flow, Mother Goose (QIC)
5:30: Had an FNG and gave meaning, principles, mission and credo of F3. Offered disclaimer.
Carefully navigated wet stairs and mud to get from the flags to the turf field. Formed teams of 3 for WOR:
3 man grinder between the goal line and the 30 yard line. The stationary PAX on the goal line would perform tempo merkins AMRAP and the stationary PAX on the 30 would perform Monkey Humpers AMRAP while the third PAX ran between. We did this for the entirety of the song “Kickstart my Heart” by Motley Crue.
Pre-Thang: Master of Puppets
YHC always likes to bring this favorite out when Q’ing a new AO. We listened to Master of Puppets by Metallica. Held Al Gore during instrumentals and plank during the verses and chorus, performing one Merkin anytime “master” or anything that rhymes with it is sung. During the slow instrumental, we performed Imperial Walkers Puppet-style with arms straight up. Finished about 75% of the song. Counted off by 4’s for the Thang.
The Thang:
4 groups of PAX would each start at a light on one sideline, perform a moving exercise to the first hash mark, mosey in the middle, then another moving exercise to the opposite sideline. They would wait for the 6 and sprint back across, then perform two stationary exercises and repeat for 5 total rounds:
- Step 1:
- Lunge with a trunk twist—MM—High Knees
- Sprint Back
- 25 Merkins—50 Air Squats
- Step 2:
- Backwards Lunge—MM—Butt Kicks
- Sprint Back
- 15 Burpees—25 American Hammers IC
- Step 3:
- Lateral squat shuffle facing south—MM—Lateral squat shuffle facing north
- Sprint Back
- 25 Carolina Dry-Docks—25 Freddie Mercury’s IC
- Step 4:
- Caterpillars—MM—Super Mario’s
- Sprint Back
- 25 ATM’s IC—15 Makhtar’s IC
- Step 5:
- Bear Crawl—MM—Broad Jumps
- Sprint Back
- 25 Diamond Merkins—30 Alt. One leg squat IC (15 each leg)
6:05 “Omaha” Call to midfield for Mary and counted off. Shoulder burnout based on count IC:
20 Sun Gods IC
20 Reverse Sun Gods IC
20 Seal claps IC
20 Overhead claps IC
20 Ralphies IC
20 Arnold Presses IC
NOR- FNG was named Brando and there is debate over who exactly threw out the idea first.
Announcements and Prayer Requests
COT- Swagger
YHC shared with the PAX that words like swagger, brotherhood, or masculinity can have negative connotations. Swagger can be seen as arrogance, brotherhood can be interpreted as not “ratting out” your friends, and masculinity has somehow gotten the word toxic attached to it. In F3 we know that brotherhood means a shield lock of men to rely on and also allow to challenge you, and that true masculinity is nowhere near toxic. It is selfless and life-giving.
I wanted to share my own definition of swagger. I see swagger as where confidence meets belief. I have so much respect for the Sarpy PAX and acknowledge their pride in where they are from and what they do. I do not see it as some type of competition between F3 Omaha and as a Douglas County boy, can celebrate the uniqueness of the group of men among our ranks which identify with the Sarpy Swagger mindset. They are confident and have a shared belief and pride in the community in which they reside. Let us all strive for that!
I led us out in a BOM and prayer of gratitude.
Here’s to good days and better tomorrow’s!
Cheers,
Mother Goose