The Colosseum – Great day for a Beatdown

May 26, 2020/AO – The Colosseum/Temperature: 61 degrees with a nice light rain

Pax: Group 1: Othello, Ram Rod (Hate), GUT (Hate), Pony Express (Hate), Tater Tot, Toad Stool, Fire Walker, Brazilian, Greek Freak, Bret Carver (FNG/Flanders), and VQ Wentworth.
Group 2: STELLA, Wait Time, TC (RESPECT), Samples (RESPECT), Open Sesame (Hate), High Tower, Bloodshot, Wipeout, and Tenderfoot.

Q: Wentworth (877- CASH NOW!)

Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, Disclaimer, and 5 Core Principles were given. The men then made their way onto the track.

Mission: The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Core Principles:1) Free of charge
2) Open to all men
3) Held outdoors
4) Led by men who participate in the workout in a rotating fashion with no training or certification
5) Must end in a Circle of Trust

I am not a professional and you should take this workout as a suggestion and modify when needed

Social Distancing was used today and we will break up the group into less than 10 people and stay six feet away from each other during the workout.

Any FNG’s? Bret Carver (Flanders) brought by Brazilian

The PAX moseyed around the track for a lap and continued to opposite endzones for warm-a-rama. Once at the location, the following exercises were performed:

  1. SSH x 20 IC
  2. Sun Gods x 10 IC forwards then backwards
  3. Mountain Climbers x 20 IC
  4. Imperial Walkers x 20 IC
  5. Butt Kicks x 20 IC
  6. High Knees x 20 IC

The PAX lined up on the goal line and then ran to the 20-yard line and did 10 burpees, then back to the goal line for 20 Freddie Mercury’s, then ran to the 40 and did 10 burpees, then back to the goal line for 20 Freddie Mercury’s. (x 2)

2-man grinder, Everyone starts on the west sideline and then Group 1 will run to the east side to do the first exercise and then come back and Group 2 will be doing exercise 1 until Group 1 takes their place. Back and forth you go with a different exercise each time down.

West sideline: Sumo Squats (AMRAP until partner comes back)
Merkins variations (Your choice of merkin)
Apollo Ono’s
Makhtar N’Diayes

East sideline: LBC’s x 20
Copperhead Squats x 20
Carolina Dry Docks x 20
Side to Side Kick Outs x 20

Bear Crawl out 10 yards and then Crab Walk back those same 10 yards.

Rinse and Repeat

This was repeated until Wentworth called Omaha at 6:05am.

Mumblechatter about the stock futures being up 2% in the pre-market and overseas markets along with Tater Tot & Pony Express solving world problems and doing the exercises out of order.


  1. Big Boy Sit Ups x 20
  2. Box Cutters x 15 IC
  3. Flutter Kicks x 20 IC
  4. American Hammers – 5 IC from each person in the circle

COT: I am going to focus on the 2nd F with my COT, for me having a group of guys with the comradery is something special. We all have a common bond in the gloom and that ties us together during these beatdowns. I look forward to seeing every one of you and that feeling of accomplishment at the end of a hard workout. I also like the feeling that we will be doing more before 6:15 than most guys will be doing all day. One of my friend’s wife told me when talking about the Beer and Bagel race, “if it was easy, there would be no point in doing it.” That has really stuck with me and I can’t seem to get that out of my head. Whether it’s a hard workout or helping a difficult client or working with students or players, the same holds true. “if it was easy, there would be no point in doing it.” That’s what I will leave you all with this morning, don’t look for the easy race or path, challenge yourself to do more and accept the more difficult road.

ANNOUNCEMENTS/PRAYERS: Keep Hard Hat and his family in your prayers

We ended in prayer.

With Love,


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