The Golden Spike Back Blast: 10/9/20. Take The Stairs

F3Omaha October 9, 2020  Take The Stairs

10/09/2020: The Golden Spike, Humidity 69% and 67 degrees.  Super nice for October 9th.

I began this morning with a Pre-Run with Slow Pitch and Saul.  We were hoping for FDIC to join us but after giving him an extra minute or so, we decided to hit the road.  FDIC joined the group on the last leg of the run.  Great conversation as always with this group, and nothing out of the ordinary happened – thankfully.

PAX: Tonight Show, Spacebar, Saul, Wait Time, Zerorez, Uncle Rico, TC (Respect), Wide Right, FDIC, Slow Pitch, Vandelay(Respect)

QIC: Vandelay – 

Vandelay presented the mission, core principles, and disclaimers, and the PAX moseyed to the posh Field Turf surface and circled up for warm-a-rama after a lap around the track.


High Knees 25 IC → String rippers 15 IC – nice and slow to feel the burn  →  Tater Taps 15 IC→  Back Stretches – Downward dog and the reverse- whatever that is called→Big Ones  12 IC followed by a mosey for one lap.

Pre Thang

Plank – Hold for 40, 20 Merkins, Chillcut – Hold for 40, 20 Merkins. Group handled the count alternating 20s.


Thang consisted of pairing up and 1 partner running stairs while your partner did an exercise in 5 Rounds.    Alternating turns on the stairs.  Partner exercises were AMRAP:

Stairs: 2 leg hop (2x), Single leg hop alternating legs in 10 (2x), Wide stair steps (2x), Going up Backwards (2X), Sprint stairs (2X)

Partner: Plank Hold, Reverse Plank Hold, LBCs, Merkins, Your Choice


Things ran long so my Post-thing and MOM were reduced to the below → Circle of Hammer (group alternating cadence count to Q then the Q finishing to 25).

Circle of Trust

Announcements & Prayers

:• Another round of Queen Service is starting, and you can still partake by joining or betting on a PAX member. See TC with questions.• Please remember your social distance and safe practices during workouts. COVID cases are increasing and we want to be respectful to people’s concerns.• No specific prayer requests.

Message from the Q – Vandelay:

Empathy for others is something that is not a strong point of mine (at least according to my wife).  I do think I have some ability in this area, and quite frankly, I am more aware of it by being around other F3 members who do display this ability very well.  Typically, people are too quick to judge others without fully being aware of the life circumstances of those they may be judging.  I am at fault here as much as anyone, and I am trying hard to improve in this area.  Especially in light of the political state of our country, it is important to be polite and try hard to respect the view of others and try to understand their point of view.  My challenge today was to make sure you take time this weekend to be aware of this mindset.

Thanks to Saul for allowing me the opportunity to lead today.


Vandelay –

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