F3Omaha February 26, 2024
2/26/2024: The Wolf Den
National Set a Good Example Day and Opening of High School Spring Sports
PAX: T-Swift, Biscuits, Home Alone, Speed Bump, Schnitzel, Bernie, House Party, Chuckie, Pantyhose, Dinger, Short Sale, Bogey, Red Dirt, Vespa (Respect), Hotwire (Respect), Slow Clap (Respect), Sandworm, Cradle
QIC: Vandelay
I arrived to set up the field for the Beatdown I had in store. You could sense the emergence of spring in the air, and it felt great to be on the soccer field to soak up the feel of the turf and nets – all ready for spring ball. T-Swift showed up to help and luckily had the key to open the gate so I didn’t have to climb back out – I was probably lucky to make it over the first time to get in.
I pre ran with a decent sized group but cut it short to get back to the Shovel flags to welcome the PAX who would be arriving. Upon our return I greeted the PAX in attendance, and I was very appreciative of who showed up on this great early Spring Monday morning.
We covered the standard Mission, Principles, and Disclaimers.
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 challenged us all to remember that our actions set an example. Are those actions something to be proud of? We will also discuss the best of the spring sports.
“Waste no more time arguing about what a good man should be. Be One” – Marcus Aurelius
After intros we ran over to the soccer field for Warm-A-Rama.
Warm-A-Rama
I started with SSH to get the heart rate up a bit – 15 IC
Yoga – Downward Dog and Cobra Stretch
Bend over stretches
Runner’s Stretch- both sides
Hip Stretches- both sides
| We then moved into part 2 of W-A-R in the Prethang Pre Thang- Soccer warmup lines with sprints and quick movements with sprints. 3 lines. |
The Thang
We assembled into groups of 4 and each started at one of 4 cone spots along the goal line. After each list of exercises was complete, the group ran a sprint to the other end goal line, jogged 50 yards on return then finished with 50-yard sprint. Upon return, the group moved to next station.
Station 1: Chest- Arms
- Merkins 15
- Mountain Climbers 15 IC
- Werkins 15
- Peter Parkers 15 IC
- Plank Jacks 15 IC
Station 2: Arms
- Cherry pickers 15 IC
- Chinooks with Vert Pickle Pushers 15 IC (Now Vandelays)
- Sun Gods 12F and 12 R IC
- Seal Claps 15
- OH Claps 15
Station 3: Core
- Freddie Mercuries 15 IC
- Big Boys 10
- Plank 30CT
- Low Dolly 15 IC
- Crab Humpers 15 IC
Station 4: Legs
- Alt Lunges 12R/12L
- Smurf Jacks 15 IC
- Jump Tucks 12
- Bobby Hurleys 15
6 MOM
We replaced Core exercises today with a game of Lightning which is a sort of Soccer shoot-out game. It went OK but was a little chaotic with minimal lighting. No injuries to report and the game ended in a tie for everyone.
Circle of Trust
Count-A-Rama and Name-A-Rama ensued- see list above.
Prayers:
- Tea Party and M
- Stripes’s M’s Grandpa- Ralph
- Sammy- Borland
- Sputnik
- Riley- Mr. Rogers
Announcements:
- Valley Pop-ups to come
- Congrats to Hotwire on his second post
Message from the Q – Vandelay:
I really miss the opportunity to be outside on the sports field when it gets to this time of year. Soccer was most of my life – either playing, refereeing, parenting, and coaching. Since I get the last word today, we can all agree that soccer is the best of the spring sports.
I think I have had the most opportunity to set a good example as a coach. A lot of us coach and parent for most of our sports involvement these days. I have heard many stories in COTs about guys who were disappointed in how they talked with their kid after a game or practice, and I am not without blame here as well. I think I probably set my worst examples as a player over the years until I got older and was still playing while coaching or interacting with F3. That maturity made me a better example on the playing field but more importantly as a coach – which has much more impact on others.
While you are attending games this spring, remember what people can see, and remember who those people are – mostly our kids. Be that person to set the good example and don’t let the blip on the map of kids’ sports negatively define what people think of you off the field.
Thank you T-Swift and Greenhouse for the opportunity to lead today.
“Waste no more time arguing about what a good man should be. Be One” – Marcus Aurelius Aye! Vandelay