Date: 11.23.2019
AO: The Pit
Conditions: Sunny and Beautiful

Pax: Gipper, The Plague, Smashmouth, Fire Walker, Bloodshot, Jean Claude, Crab cakes, Arm Bar, Tenderfoot, Lemon Law, Gunner, Biggie Smalls, Safe Ride, Mitchel (FNG-Bottle Rocket), Tonight Show

QIC: Tonight Show

YHC greeted pax and welcomed them to party.  The usual mission, core principles, and disclaimer were issued.  An additional disclaimer was issued for this particular beat down and that is that YHC was not interested in anyone’s opinion of the music. 😉

As the sounds of “Eye of the Tiger” came on the pax moseyed to the hill on the far side of the pond.  They were greeted by the W-A-R as Rocky music continued with “No Easy Way Out”

  • Seal jacks * 15 (IC)
  • High knees * 15 (IC)
  • Tappy taps * 15 (IC)
  • Abe Vigoda * 15 (IC)
  • Blades of Steel * 10 (IC)
  • Steel Blades * 10 (IC)
  • Deconstructed burpees (10Sq, 10 Groiners, 10 merkins, 10 groiners, 10 squats)

Pax remained in place for the Pre-Thang and when the original them song for the Adam West Batman TV series came on you had to know Batwings would be the Pre-Thang. (Even if it was originally named for a baseball team) 

  • 20 arm circles FWD
  • 20 arm circles BWD
  • 20 seal claps
  • 20 overhead claps

The Thang:
Pax then mosey back to the picnic structures by the shovel flag for the remainder of the beatdown.  The first song on the playlist was “Flower” by Moby. Pax assumed the high plank and began cranking out merkins to the commands “Bring Sally Down/Bring Sally Up”.  It’s only 31 little merkins in 3:30.

Next, everyone was transported back to the late 90’s as Kriss Kross “Jump” blared.  This meant 3 rounds of 15 box jumps on the picnic tables.

PAX moved around to the wall as “Get Low” came on. All assumed the people’s chair for the “get low” portion of the song and squatted it out when beat dropped. Another 3:30 of squats which was a deal after the people’s chair. 

Next up was “Celebrity Skin” as PAX completed 2 rounds of ascending testicles including 10 derkins each round with a 30 count BTTW at the top.

The playlist switched to “Bodies” by Drowning Pool.  When the song says “bodies hit the floor” Pax performed Donkey kicks and when they counted 1,2,3,4 Pax performed merkins in time to the counts.

There was still time left so the DJ hit rewind and Pax experienced deja vu as “Get Low” came back on and all pax returned to a people’s chair and squats in time to the music.

To finish off the shoulders and final round of carolina dry docks was performed * 20 IC.

It was finally time to cry uncle… I mean call Omaha.  Pax mosey back to the shovel flag. (the long way, around the pond)

This was an actual 6 minutes of mary as DJ Mix Master Beat Down dropped 2 more classic beats.

  1. I want you back – Jackson 5
  2. Come a little bit closer – Jay and the Americans

Pax began round one through of the following core exercises.

  • LBC * 20 
  • Captain Thor (1:4) * 10
  • Flutter Kicks * 20
  • Gas pumpers * 20

After failing to sing along with “Come a little bit closer” it was announced we would be starting again at the top to complete Round 2!  At the end of round 2 Pax were told to put away their glo-sticks and E. The party was over. They didn’t have to go home but the can’t stay here!

The War of Art (and Business) – Steven Pressfield on the EntreLeadership Podcast

Any time you try to move from a lower level to a higher level on the soul level of your life this force of Resistance appears to try to stop you.  It appears as a voice in your head that tells you, you aren’t good enough, you aren’t smart enough, you don’t have anything to say, people don’t want to listen to you.  The trick is that these are not your own objective thoughts.

Don’t believe the voice in your head by rationalizing and saying things like “I’m just being realistic.”  This is a voice that will take you by surprise if you aren’t ready for it and it is UNIVERSAL. It will keep you from the important Work that you need to do.
You can respond to this voice in 1 of 2 ways.

  1. Amateur
  2. Professional


  1. Impose structure on themselves – Jobs impose external structures on you
  2. Know that adversity is part of the game – pro athletes have to play injured
  3. You’re on a mission – When you take a day off it is that much easier to take another off
  4. Manage distractions – professionals work deep

Start a professional life today


  1. CSAUP on 12/1.  
  2. Heartland Hope is still looking for volunteers.  See Wentworth for details.

Always proud to be part of this group
Tonight Show

F3Omaha - 1538 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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