December 4, 2020/AO – The Woodshed/Temperature: A crisp 26 degrees.

Pax: Uncle Rico, Pantyhose, Grillz, Sparty, Tube Socks, Sister Act, Hawg (RESPECT!), LPC, Rollbar, Cataracts, Starsky, Chucky, Toto, Armbar, Prison Break.

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 5:30 at the shovel flag planted at The Combine, the hardest working AO in Omaha.   The Mission Statement, 5 core principles, and Disclaimer were given.  Safe Ride checked for any new guys and then started today’s workout.  Boo-yah!


The PAX moseyed from the shovel flags for one lap around the track.  Circle up at the 50-yard line for warm-a-rama

  1. SSH x 20 IC
  2. Sun Gods 20 IC (10 forward/10 backward)
  3. Tappy Taps x 10 IC
  4. Chinooks x 10 IC
  5. Windmills x 10 IC
  6. Randys x 15 IC


The PAX moseyed to the west goal line of the football field.  Once there, the group was informed they’d be completing a modified/abbreviated “Spartan”, in honor of The Combine’s Site Q.  The PAX was instructed to sprint 100 yards, complete 10 merkins, and then jog back to the east goal line (planking for the 6).  Rinse and repeat 4 times. 


After the last sprint and merkins for the “Spartan” the PAX stayed at the east goal line for the Thang, which would be a 2-man grinder.  The PAX paired up and were instructed that one man would run to the 50-yard line and back.  While that man was running the other member of the 2-man grinder performed cumulative exercises.  Rinse and Repeat if necessary.  The exercises were as follows:

            75 Merkins

            125 Squats

            100 Shoulder Touches IC

            100 Big Boys

            75 Werkins

            100 Lunges

            100 SSH IC

            75 Low Dollies

Safe Ride called Omaha at 6:05am and the PAX moseyed back to the shovel flags.


Once back at the flags the following exercises were performed:

  1. LBCs
  2. Freddy Mercuries
  3. American Hammers


Boo-yah!!  The Jimmy Valvano V Foundation has an annual V Week that starts on Giving Tuesday and runs through December 12th.  It has One Mission – Defeat Cancer.  It’s awarded more than $250 million in cancer research grants nationwide. Five years ago, the V Foundation created the Stuart Scott Memorial Cancer Research Fund to support the work of minority scientists, as well as research dedicated to the aggressiveness, therapeutic responsiveness, and ultimate outcomes for black cancer patients and other minority populations.  Today, December 4th, is the launching of the Stuart Scott V Week Initiative.  Safe Ride encouraged the PAX to give, whether it’s to the V Foundation, or any organization during these times.  Really, now is probably when it’s needed most.  Most of the PAX recall the tag line from Jimmy V’s famous speech “Don’t give up. Don’t ever give up”.  However, Safe Ride ended his COT by reading the following excerpt from Jimmy ESPY Award Speech:

“When people say to me how do you get through life or each day, it’s the same thing.  To me, there are three things we all should do every day.  We should do this every day or our lives.  Number one is laugh.  You should laugh every day.  Number two is think.  You should spend some time in thought.  Number three is, you should have your emotions moved to tears, could be happiness or joy.  But think about it.  If you laugh, you think, and you cray, that’s a full day.  That’s a heck of a day.  You do that seven days a week, you’re going to have something special.”


  • CSAUP January 2nd.  Check Slack for more details to follow
  • Spartan Race September of 2021 in Indiana.  F3 Omaha has about 4-5 guys HCed so far.  Reach out to Sparty if you’re interested.
  • Growruck event happening in St. Louis in Sept/Oct of 2021.  It’s a very special event.  Contact Rollbar for further details.
  • Tube Socks reported that the PAX raised over $1500 for our Thankful Trot!  This was an awesome result.  He’ll be donating the proceeds to Aldrich Elementary, Prairie Queen Elementary and Rockbrook Elementary.

We ended in prayer.

Much love!!

Safe Ride

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