The Colosseum Back Blast: Your Why 10/13/2020

The Colosseum – Your Why

October 13, 2020/AO – The Colosseum – temperature a brisk 52 degrees.

Pax: Gumbo, Hoosegow, Tug Boat, Sister Act, Bloodshot, Nailed It, Birdman, Huffy, Shocker, Stella, Space Bar, Beta Max, Baskins, Brick, Tin Cup Samples, Griswold, Pantyhose, Safe Ride, Super Tasty, Scrapper, Folsom and Tenderfoot.

Q: Tenderfoot

Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:30 am. Delivered the Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed around the WHS track and gathered on the W for WAR warm-a-rama.


Once at the location, the following exercises were performed:

  1. 20 SSH IC
  2. 15 Tappy Taps IC
  3. 15 Sun gods IC forward then backward
  4. 15 Chinooks
  5. 15 Don Quixotes


  • Burpees-n-Bear Crawls
    PAX lined up on the goal line. Tenderfoot explained that PAX will bear crawl out to the fifty yard line. Every 10 yards they will stop and do 4 burpees. Once they get to the fifty the sprint back to the goal line and Al Gore to the 6. And then we did it again, just for good measure.


The PAX counted off, dividing into groups of three for a three man grinder. Station one on the W, Station 2 at the top of the bleachers and the third group started as the push group.

Station 1 (legs n cores) AMRAPS

  • Copperhead Squats
  • Scissors
  • Bobby Hurleys
  • Low Dollies
  • Sumo Squats
  • Flutter Kicks
  • Box cutters

Station 2 (arms) AMRAPS

  • Merkins
  • Cherry Pickers
  • Hand Release Merkins
  • Moroccan Night Clubs
  • Carolina Dry Docks
  • Alternating Shoulder Taps

Group 3 Running to push next station

Wash-Rinse-Repeated until Omaha

Tenderfoot called Omaha at 6:03 for Mary at the W.


  1. :40 Second Plank
  2. 40 Big Boys
  3. 40 American Hammers

COT: Tenderfoot shared the reason why he came to F3 and the reason he continues to come to F3, looking for more meaning/direction and overlap in areas of his life. To find fellowship with like minded HIMS looking to accelerate their lives in the same direction. Tenderfoot encouraged other members of the PAX to share their reasons for joining and leading F3 as they continue to accelerate in their lives.

ANNOUNCEMENTS/PRAYERS: Stella mentioned Ghost Qs are coming up in October. Folsom said there would be a Second F opportunity with a popup in Oogalala (Folsom’s place) today at 6pm. Tenderfoot asked Samples to lead us out with a prayer.

Thanks for letting me lead.


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