Wednesday, August 5, 2020

Top Rope – Rancid’s Greatest HIITs

Aldrich Elementary, Omaha, NE

63°, Light Rain

PAX: Sparty, DaVinci (Respect!), Tube Socks, Wait Time, Cyclone (Respect!), Bird Man, Othello, Mufasa, The Curse, Hard Hat, Nightcrawler, Room Service, Two Step, Father Time, Smashmouth, Safe Ride, Slick, Roadhouse, Convoy, Grillz, Lucky Charms, Armbar, Flanders, Mingus (Hate!), Wentworth, Saul, Rancid (Hate!)

QIC: Rancid (Hate!) 


F3 – Fitness, Fellowship and Faith

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

Five core principles: free, open to all men, held outdoors, led in rotation, ends with circle of trust. 

Introduction and disclaimer. I am absolutely not a professional. Please “shamelessly modify”.

Count-off (27). Let’s have some fun today, friends!

Mosey to the field behind the school for Warm-A-Rama.

0532 – WARM-A-RAMA

Taken from Rancid’s VQ at Wild Kingdom on Tuesday, January 21, 2020. Backblast: Say ‘Yes’

20 IC – SSH 

10 IC – Windmills 

10 IC – Tappy Taps 

20 D  – Bobby Hurleys

15 IC – Cherry Pickers

15 IC – Imperial Walkers 

20 IC – High Knees

Mosey to the basketball court for the Pre-Thang. Rancid loves him a good Pre-Thang!

0538 – PRE-THANG

Taken from Rancid’s Q at Heavy Metal on Wednesday, March 11, 2020. Backblast: Tune-Up


    “Bloodclot” by Rancid – 2:45 

    PAX hold a plank. Renegade Rows, baby!

0:00 – Right (up) on “Hey” Left (up) on “Ho”

0:12 – Plank Jacks 

0:25 – Mountain Climbers

0:37 – Plank

0:48 – Right (up) on “Hey” Left (up) on “Ho”

0:54 – Plank Jacks 

1:07 – Mountain Climbers

1:18 – Plank

1:31 – Right (up) on “Hey” Left (up) on “Ho”

1:36 – Plank Jacks

1:43 – Mountain Climbers

1:54 – Plank 

2:00 – Merkins 

2:20 – Right (up) on “Hey” Left (up) on “Ho”

Mummblechatter in awe and appreciation of Rancid’s energy. Rancid has been advised he should lead a spin class. 

Mosey to the front of the school for further instructions. 

0542 – THE THANG

Taken from Rancid’s Q at The Woodshed on Friday, March 6, 2020. Backblast: Traveling

Count-off into 5 groups. (5) is the push.

Rinse & Repeat until OMAHA.

Link to Spotify Playlist

(1) The Road Green

15 D – Bobby Hurley’s

15 IC – Imperial Walkers

15 D – Bonnie Blare’s

15 IC – Cherry Pickers ​​​

(2) The Entrance

15 D – Squats

15 D – Dips

15 U – Step-Ups

15 D – Decline Merkins

(3) The Lot Green

15 IC – Tappy Taps

15 D – Carolina Dry Docks

15 U – Jump Tucks 

15 IC – Plank Jacks

(4) The Closed Road

1 Burpee at top/bottom

(5) The Last Green

Bear Crawl curb-to-curb

Al Gore at end for the six 

Team push to (1) 

Regroup ‘round the Shovel Flags. Not done yet…Rancid also loves him a good Post-Thang!


Taken from Rancid’s Q at Futurama on Thursday, June 11, 2020. Backblast: Loving Kindness

BANGERS (10 IC each)

    Underscored with the dulcet tones of “Bang Bang” by Danger Danger.

B-onnie Blairs

A-lternating Shoulder Taps

N-oodling for Fish

G-as Pumpers

E-lbows to Knees

R-ockette Dips


Back to the Shovel Flags, boys! We got us some MARY! 

0608 – 6MOM 

Taken from Rancid’s Q at The Oracle on June 27, 2020. Backblast: Get Uncomfortable

27 Rammers (American Hammers, Rancid Style) 

0610 – COT

Count-off. Name-O-Rama. Announcements/Prayers:• T-Claps & Happy 1-Year Anniversary to The Curse• The Maize shovel flag is being handed-off to Sasquatch tomorrow (8/6)• Pop-Up & 2nd Tonight for Rancid’s Send-Off to Chicago• Prayers to Rancid for his journey from Omaha• Prayers to all teachers/children about to head back to school this fall

If it ain’t broke, don’t fix it. The following five concepts were core to COT’s from workouts which I’ve led this year. I felt that they all absolutely still apply, and so I wanted to share a snippet from each concept with you. After all, today was Rancid’s Greatest HIITs! 

Say “Yes” – To purposefully say ‘yes’ to life is a powerful discipline

Tune-Up – A process in which small changes are made to something in order to make it work better.

Traveling – Who are the people with whom you care to share your time?

Loving Kindness – “Accelerating”, “locking shields” and “picking up the six”lead us to our most impactful results.

Get Uncomfortable – Leave your flock; go out and rescue the one who is lost.

Take a look through my Backblasts if you’re curious to learn more. I promise, you’ll learn something new about me and, even more likely, about yourself. 

I love you, all. I’ll miss you all. I’ll see you again.

Thank you, F3 Omaha!

Thank you, Sky Q!




F3Omaha - 1536 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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