The Whetstone AO January 3rd, 2023: 35 with 12 mph wind, feels like temp around 22 with light rain, ground was pretty wet and squishy 

Disclaimer/Motto/Core Principles were all addressed and No FNG’s   

PAX:  DaKine, Scoober, Rollbar, Tee Ball, Tea Party, Da Fridge, Chip N Dale, Lincoln Logs (R/R), Bogey, Slow Clap (R), Cryptonite, Big Unit, and Loop Hole  

Q: Wentworth 

Warm-O-Rama:  Ran around the school to the track and squished through quite a bit of standing water on the grass and the hills.  YHC went down and had quite the mud stain on my pants from a slide on my back side.  Made it to the fairly dry track and did some dynamic stretches that included:  Oil Derricks, Walking Lunges, High Knees, Butt Kickers, Bear Crawls, Crab Walks, Side Shuffles, and some more walking lunges 

Pre-Thang:  Partner Up and then one man heads up the hill doing a Bernie Sanders with monkey humpers at the top and the partner does LBC’s AMRAP x 2 

The Thang:  4 stations for exercises around the track with a movement exercise like the above Warm-O-Rama for the curves and then mosey the straights: 

1) 10 of each:  Burpees, Groiners, Alternating Shoulder Taps, Hydraulic Squats, and Dive Bombers 

2) 20 of each:  Hand Release Merkins, Apollo Ono’s, CDD’s, Alt Lunges, and Mountain Climbers 

3) 15 of each:  Bobby Hurley’s, SSH’s, Star Jumps, Plank Jacks, and Donkey Kicks 

4) 15 of each core exercises:  Flutter Kicks, Big Boys, Freddy’s, Box Cutters, and Gas Pumpers 

Omaha was called to conclude the Thang around 5:50, we moseyed back to the shovel flag for some Mary. 

6MOM:   Box Cutters, and then Rancid Style Hammers 

Announcements and Prayers:   CSAUP 1/28 save the date, pray for those who are struggling right now, and some specific prayers were mentioned 

COT:  After some mumble chatter from the various announcements, YHC spoke about a book that he was recently given from Q-Tip called “Holy Moments” and it is talking about the many decisions that we make in our lives.  Some of us sit back and have regrets over some of the decisions that we have made that have ended poorly.  On the flip side, this book is talking about the great decisions that each of us have made that are called “Holy Moments.”  Dark Helmet had a post yesterday about how we each have about 7 seconds when the alarm goes off at 4:15-4:45 a.m. when we decide if we are going to post or not.  Today was one of those difficult days due to the cold weather and rain.  All of you knew that you were going to get wet today and that we were going to be on our 6 at some point and time and that it wouldn’t be an easy workout, but you made the hard decision and decided to come out and get better.  Our lives are filled with decisions and moments in time, be prepared for these decisions and don’t look for the easy way out.  Q-Source followed on Missionality which also discussed our 2023 word for each HIM.  Thank you for all of the PAX that came out and worked on becoming a better version of yourself. 

Wentworth ended in prayer  


F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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