Wednesday, Dec 28th | Top Rope | Aldrich Elementary | 30 degrees and comfortable. 

PAX (23): Boji, Scoober, Golden Pike, Kryptonite, Maca noodle, Bogey, Truly, Long Neck, T Swift, Smelly Cat, Doppler, Kill Switch, Barbershop, Greenhouse, Superfly, Grip N Rip, DOA, Da Fridge, Black Flag, Romeo, Ice Box, & Motorboat

QIC: Motorboat 

Welcomed the PAX to F3 – Fitness, Fellowship and Faith – Reminded PAX of the mission statement: Plant, Serve, and Grow small men’s workout groups for the reinvigoration of male community leadership.

Covered the 5 core principles of F3.  

1) Open to ALL men. 

2) Free of charge.

3) Always held outdoors (always).

4) Lead in a rotating fashion.

5) End with a Circle of Trust (COT).

Breezed through the Credo: Leave no man behind but leave no man where you found him.

Finished with the disclaimer that I am not a professional and to modify as needed. 

Let’s go… 5:32AM…

Started with a mosey from the flags to the up the hill to the nicely paved parking lot at the Methodist Health Building directly East from the AO. I have a love-hate relationship with the playground lot on the North side of the school at Top Rope. It is the perfect size and shape. Adequately sloped for weather run off and properly lit for early gloom activities. But the texture and makeup of the pavement is sorely overdue for a new layer of asphalt. Anyways… Instructed the PAX to circle up WAR. 


10 Big Ones

Hamstring stretch

Runners stretch

Groin stretch

Calf Stretch

Called out another mosey for the PAX. The men took the long way back towards the school and we circled up on the concrete outside the front door entrance. PAX counted off into groups of two. Partner 1 performed exercises at the school entrance while the Partner 2 ran to the playground swings and back to relievePartner 1. The reps on the exercises were a cumulative total between the partners and had to be completed before moving on.

100 Merkins

200 Squats

50 Burpees

100 Derkins

200 Alt Lunges

50 Burpees

100 Werkins

200 Calf Raises

50 Burpees

*** Rinse & Repeat***

OMAHA @ 6:04 and quick mosey over to the pavement by the flags.

Mary: American Hammers IC Rancid Style. Finished on 22…

Name-A-Rama: 22 PAX

Announcements: CSAUP 1/28

Prayer Requests: Mulligan’s son, Cole, Jump Street, Greenhouse MIL, Chowda (hurt hamstring on pre-run), PAX attending IMPACT

COT: Planning for this I wanted to talk about finding a silver lining or a bright side during difficult times. My M was working incredibly hard to make Christmas a magical time for our 2.0s. She had planned visits with Santa, trips to Durham Museum, Mulhall’s to see reindeer, Christmas pageants at school/church, advent wreath, making gifts for friends and neighbors, Christmas light tours (x2), all the typically stuff we try to jam into out calendars to get the feeling and sense of the season. After Church service on Christmas eve, I started feeling sick on the car ride home… Prior to Christmas we had even talked about being extra cautious and hoping/praying all four kids and us would be healthy for the BIG day. We got home and I was immediately hit by stomach flu symptoms and unable to do much beyond moving from the couch to the bathroom. The next 6 hours were pure misery. No one likes being sick and we have all been there before, so you get the idea. My M got the four kids to bed and then went about getting gifts and stockings ready for Christmas morning. She checked on me a couple times but there wasn’t much she could really do to provide any relief. Finally, around 3:00AM I was able to get some sleep and my fever broke. I woke up to a house full of excitement as the kids came down the stairs and realized Santa had stopped by. No longer feeling nauseous but still weak and worn out from the previous night I was able to sit on the couch and watch the kids opening their gifts. After all the gifts were opened and the kids were fed – my M said she started not feeling well. She spent the next 6 hours in the same condition as me from the previous night. She spent the rest of Christmas up in our bedroom while I did my best to manage to house running on little sleep and feeling the aftereffects of being sick. We had to cancel our plans to see family and I could see the disappointment on everyone’s face. The kids and I still had fun, playing with the new toys, watching Christmas movies, etc. That night I was feeling 100% back to normally so it was really a 24-hour bug. The next day my M was doing much better, and we had our first real conversation since we had been sick. We talked about the disappointment, agreed to make new plans with family, and then almost simultaneously both talked about how thankful we were that we didn’t get sick at the same time. She mentioned how much worse it could have been if the kids were sick as well and I know deep down I felt a lot better about the whole situation with that small sliver of optimism on our blessings. Even during dark or troubling times, they don’t last forever, and we all have a lot to be grateful for in our lives.

Motorboat took us out 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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