Sept. 11 2020 – The Woodshed: 55 degrees and drizzly –  Q: Gunner

PAX: Honey Badger, Honey Stinger, Touche, Tater Tot, Nobbs, Ponzi, B.O.S., Baby Grand, Toadstool, Stella, Huffy, Two Step, Bubbles, Hoosegow, Growler

Sorry Gents – I place all my creativity into the beatdowns. By the time I post the backblast, my creative writing skills are gone. So below is my standardized, vanilla backblast that contain Zero adjectives for your amusement.

Warm-O-Rama -At Parking lot between Pavillion and Grotto

  • 10 IC Windmills (Abe Vigodas)
  • 10 IC Tappy Taps
  • 10 IC Hairy Rockettes
  • 10 IC Sprinklers
  • 10 Morrocan Night Clubs
  • 10 IC Ralphies (shoulders)
  • 10 IC Blades of Stee

Pre Thang-  In Parking lot between Pavilion and Grotto


  1. 5 Merkins – 10 high knees – sprint
  2. 5 Merkins – 10 butt kicks – sprint
  3. 5 Merkins – 10 SSH – sprint
  4. 5 Merkins – 10 mtn climbers – sprint

The Thang-

Moseyed down through Grotto and up to Elmwood Park Drive

Conducted Classic 21 Beatdown Routine with Hole #17 Green retaining wall to climb

Station 1 Excercise- Crab Cakes – Started with 20 and descending reps

Transition to Station 2 by going uphill and climbing up retaining wall.  Mosey about 50 yds. At the top and climbed down wall to Station 2

Station 2 Exercise – Slalom Groiners – start with 1


Calf Raises – 30 – straight feet; Toes-Out; Toes-in  

20 IC Peter Parkers

Calf Raises – 20 – straight feet; Toes-Out; Toes-in

Announcements and Prayers

Announced the 9-11 Memorial Ruck

Announced the October “Ghost Q” month

COT – Phenomenon of Time and Unification on 9-11- Remember the events that happened on Sept. 11, also try, and remember how our communities came together.

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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