4/05/2019: The Golden Spike, REALLY Foggy and 42 degrees

PAX: Vandelay, Big One, Lowman, Khakis (RESPECT), Wait Time, Daniel-son, Peaches, Saul, Brazilian, Placebo, Chaz, Slow Roast

QIC: Vandelay –

No FNG today – too bad once again as I was hoping to name one. Vandelay presented the mission and disclaimers, and the PAX moseyed to the posh Field Turf surface and circled up for warm-a-rama.


SSH 25 IC → Windmills 15 IC (Old man) Style)→ String rippers 15 IC – nice and slow to feel the burn  →  Cherry Pickers 20 IC→  Cab Humpers 15 IC

Quick Run

After War-A-Rama the PAX ran one track lap at reasonable speed – although Daniel-son booked it.


Thang consisted of pairing up and 1 partner running 3 sets of stairs (single steps on the last run) while your partner did an exercise.  This was repeated 4 times for 12 sets of stairs.  Partner exercises were AMRAP:

Bobby Hurleys, Calf Raises, Mountain Climbers, Big Boy Sit-ups   

Go for Broke

Sprints followed: 100 yard full out sprint then jog back to goal line.  Congrats Saul.  Multiple 10 counts followed.  Then staggered sprints 30 yard and back, 20 yard and back, 10 yard and back.


Flutter Kicks 20 IC → E2K 20 IC → 20 IC→ Circle of Hammer (10 hammer IC, 10 rest, 10 hammer IC, 10 rest, 10 hammer IC, 10 rest 10 hammer IC…..everyone gets a turn so one more round.)

Circle of Trust

Announcements & Prayers:

  • Lunch today at Westroads- 11:45
  • Prayers for Peaches’s son’s baseball coach recently diagnosed with cancer and entered into hospice care

Message from the Q – Vandelay:

Happy Nebraska Day – thanks for wearing Red

Also Happy Deep Dish Pizza Day – you earned it for working out.

Happy Go For Broke Day – we read about the 442nd Regimental Combat Team of the US Army as a highly decorated unit despite their small number and the extreme sacrifices they made.

Message- Going For Broke truly signifies giving it your all regardless of the obstacles ahead.

Observe today by taking a risk and Going For Broke.


Vandelay –                 

F3Omaha - 4054 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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