04/23/2025 | Catalyst | The Story of Two Site Qs

Conditions: 50 deg F, 10 mph N – a nice orange crescent moon.

#QSwapDay

The QIC Snidely rolled up at 0440 to pre-ruck, but no one else wanted to partake in the prestuff festivities. Snidely and Reflux traded text messages… it sounds like Heavy Metal was in a similar boat. Snidely planted the flag and did his preruck before meeting the other HIM to start the beatdown.

The start time came quickly and the parking lot filled up. Not so familiar faces and fist bumps filled the air, since Snidely was used to Qing Heavy Metal on Wednesdays. And everyone at Catalyst was just as confused when they didn’t see Reflux and Bullseye, too. But where is Colossus of Clout? It is almost 0515 and he is nowhere to be found… Snidely fired off some text messages, but 0515 came and it was time to start without the other QIC. Snidely recited the words familiar to all F3 veterans. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – we’re not professionals and to modify as necessary; especially today as the runners had no Q to lead them. Snidely would lead the ruckers in a ruck/workout.

No FNGs were present, but we had one new timer – Snidely.

And we’re off. Snidely had planned a roundtrip ruck, but there were going to be 7 stops to celebrate the 7 years F3 Omaha has existed – with some exercises. Different experience levels in the group caused a change in plans (#modifyasnescessary) and an out-and-back route was adapted. Workouts were implemented to allow the slower ruckers to catch up to the faster ruckers. Colossus of Clout arrived a few minutes late but ran to join the ruckers. We met up at the Fountain Pond #3.

Original Route: https://www.alltrails.com/explore/map/f3-catalyst-2025-04-23-2e65f2f?u=i&sh=lcvide

The following exercises were completed:

• Air squats x AMRAP
• Ruck Merkins x 20
• Raise the roof x 20 IC
• Cherry Pickers x 20 IC
• Seal Claps x 20 IC
• Snidely Squats x 10 IC (aka 1 1/4 Squats) w/ ruck weight
• Ruck Merkins x 20

The guys really liked the Ruck Merkins as it gave a different kind of challenge with the added weight. The Snidely Squats are a crowd favorite, too. (Stiletto-Style Snidely Squats with weight take the cake though).

On the return ruck, the group hit all 5 fountains/ponds and enjoyed the scenery – in all we still hit about 2.6 miles and 200 feet of elevation… nice. The Runners were “free to lead” and made their own route in the absence of the other QIC.

But ain’t no thang, we all made it back to the Flag at 0610.

The runners and fast ruckers picked up the 6 the way Sky Q intended, and Omaha…

6MOM (0610)

With respect to time, Snidely asked the group to just Count Off for numbers instead of doing American Hammers. The total count was 12.

Announcements/Prayers (0612) 

• 7 year Convergence Workout, April 26 – sign up on Slack.
  • 2nd F Events all week: Beercade in Benson for East and Copa Cabana for West. Don’t forget about Thursday with Mufasa – Rockbrook 108th and Center
• Fundraiser and collection for new sports gear for underserved kids campaign. Bring to the AOs the week of the Convergence.
• Heartland Hope 3rd F Volunteer Opportunity, May 10.
• Prayers: Bobsled – uncles who passed and dad Joey who is having a heart procedure
• Prayers: Mufasa – dad who is in hospice for cancer.

COT (0613)