Friday, August 26, 2022|The Woodshed|Elmwood Park, Omaha, NE | 66 degrees,88% humidity, Wind 4.9mi/h from E
“Swishing around the bowl”
12 Pax: Blackjack, Q-Tip, Huffy, Safe Ride, Sputnik, Kielbasa, Stella, Ruxspin, Bovine, Beeps, Sunny Cheeks, Swiper
QIC: Swiper
4:45 am Smurh: Farva, Beeps, Bovine, Q-Tip (First Murp
5:00 am Pre Run: Stella, Huffy, Kielbasa, Sputnik, Sunny Cheeks
I arrived on site at 4:38 to Smurph as my boy Q-Tip said he was finally ready to try his first murph. I talked Farva and Bovine into joining us. Beeps also showed up and raised the energy level. I took them on a pre run across the park, over the bridge and up the hill to drop off a few cones.
We finished the Murph at the flag and the lather was in full effect.
At 5:30am I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
I covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We had no FNGs.
I covered the Credo: Leave no man behind, but leave no man where you found him. We would test this out today, moving around and leaving no man behind!…….It was about this time that Josh Yambor, Safe Ride, told me today was “Mail it In” Friday. And he was going to take it easy…..I laughed and said I am not a professional, but I would give him plenty of opportunities to modify.
I explained to the Pax this is my first time on the Q at The Woodshed and my first time here in a while. Let’s Mosey to the West and up the Golf Course.
5:33 am Warm-a-rama:
We started up towards Elwood Golf Course. We would stop at the wooden fence and do 15 Burpees jumping over the fence on each one. Al Gore to the six. We run up the hill to the #6 and #8 Tee Box for WAR. We performed the following exercises:
- 10 Tappy Taps Around the Clock
- 10 N’ktar N’dies IC
- 3 Inchworms Down
- 7 SSHs IC
- Inchworm down
- 7 Merkins
- 7 Mountain Climbers IC
- Inchworm Up
- 7 SSHs IC
- 10 Turkish Get Ups
- 25 Werkins
5:44 am The Pre Thang: Tee Time
We would go across the Tee Box and Alligator Merkin one way, do 10 Flutter Kicks IC and then Broad Jump Back across and do 10 Dying Cockroaches IC. We would Rinse and Repeat and avoid broken tees until each Pax made it down and back 3 times or so until I called Omaha. Beeps and I both said we regretted the early Murph right now!
We ran back down the hill and I mentioned we would do the 15 Burpees over the wooden fence again. After getting going I modified and said let’s just do 10, I knew if I was feeling some pain, so where a number of other guys. Safe Ride was having none of my burpees.
5:42 am The Thang: Hillside
We proceeded to run a back down across the park, across a bridge to Elwood Park Drive where I would break the Pax into groups of 3 for a team grinder.
Top Cone
- 50 one legged burpees
- 100 Squat Jumps
- 150 Side Straddle Hops, each up is 1
- 200 Low Dollies – On open is 1
- 250 Diamond Merkins
- 300 Frozen Freddie’s IC
Bottom Cone
- 50 Clapping Merkins
- 100 Rotating Bobby Hurley’s
- 150 American Hammer’s – Each Side is 1
- 200 X Factors – Each touch is 1
- 250 Chuck Norris Merkins
- 300 Cherry Pickers IC
The third pax would be the push group running between the stations.
We did this until about 6:05 and then Omaha was called. We started to mosey’d back to the shovel flags. I called a mental audible and told the Pax to take the first right and head back up the hill to the dead end and we would cross the bridge to get back. I wanted to make sure I hit my 2.0 mile goal for movement in Beatdowns.
6:10 am 6MOM
- We would do a plank for 10 seconds per Pax, every 3 pax we would do 10 Merkins and then switch to a Chilcut plank for 10 seconds for 3 Pax. We did this all the way around the circle.
6:12 am NOR
The Name-a-rama was completed – see above for list of those who posted
FNG – None
Announcements:
- Blood Drive is today
- Halfway house is on Sunday starting at the Canyon.
Prayer Requests:
- Claudia
- Terry (Ruxspin)
COT
I read from my daughter’s calendar: You are a BADASS.
Being around confident, wealth-positive people whom you respect, gives you permission to believe there is abundance available to you too. No matter how impossible a situation may seem, a super-confident person who believes in something without a doubt; is a force of nature that can inspire you to reach great heights.
I then talked about the power of F3 because you will always find someone who is better at you than something, it is humbling in that way, but you will also find men who are supremely confident, and in a good way. Positive. Positive thoughts, positive energy, positive presence. And if you are around that environment and those vibes and energy, it will ultimately make you better, make you more confident, and help you accelerate!
Aye! Swiper