12-1-2020 Wild Kingdom Weather: Calm, 22 (feels like temp of 17)

PAX: Tonight Show, Yodel, Mufasa, Crab Cakes, Thomas, BetaMax, Stretch, Butterfly (RESPECT), Hogg (RESPECT), Pain Killer, Dr. Thunder, Armbar, Convoy, Chucky, Hard Hat, Starsky

QIC: Rollbar

YHC arrived a few minutes ahead of schedule to set up the impending beatdown in the darkest Gloom in F3 Omaha, as the pre-runners came into the circle many PAX wondered aloud about Hard Hat’s sanity as it appeared that he had posted to this morning’s workout is short sleeves. It was established multiple times that he was sporting a formerly blaze orange base layer that has somehow taken on a flesh tone. With the critique of Hard Hat’s wardrobe out of the way, it was time to get things started! YHC shared the mission statement, core principles, and a warning that I am not a professional, modification as needed is encouraged.  We moseyed to the Boat Dock for Warm-o-Rama. 


  • Side Straddle Hop x20 IC
  • Cherry Pickers x20 IC
  • Abe Vigoda x12 IC
  • Sungods x10 IC each way

With Warm-o-Rama completed, YHC instructed the PAX to gather at the outhouse for a quick Pre-Thang. 


Wall sit- 5 count per PAX

Balls to the wall- 5 count per PAX

We moseyed to the Soccer field where YHC had set out the 2 stations of a classic 3 man grinder. I reminded the PAX that the beauty of this setup is that you can make it as hard as you want, based on your personal effort, I encouraged a sprint up and down the length of the field between stations to maximize the workout. 

Station #1

  • Ranger Plank- 30 count
  • Groiners- 20 IC
  • Burpies x15
  • Hand Release Murkins x15
  • Plank Jacks x15 IC
  • Monkey Humpers x15 IC

Station #2-AMRAP Ab work

  • LBCs
  • Low Dolly
  • Freddie Mercury
  • WW I situps
  • Crunchy Frog
  • Heels to Heaven

After about 2 rounds Omaha was called and the PAX moseyed back to the Shovel Flags for Mary. 

6 Minutes of Mary

  • Sweat Angels x15 IC
  • Big Boys x20 IC (Called by BetaMax)
  • Box Cutters x15 IC (Called by Tonight Show)
  • American Hammers- Rancid style around the circle


“It is not that we are given a short life but we make it short, and we are not ill-supplied but wasteful of it.” Seneca

Time is a precious commodity, we should invest it well. YHC tied the quote to 2 points, the first was related to the encouragement during the beatdown to go full power, by doing so we were maximizing our time investment in the Gloom. Secondly, YHC highlighted The F3 model of the Concentrica as a great guide, showing us that we should prioritize as follows: M, Shorties, Shield Lock, Blade, Profession.

Spend your time to full effect, today and every day.  


Be Blessed,

Rollbar #SYITG

F3Omaha - 1950 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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