The Colosseum – May the Fourth Be with You “Star Wars” Beatdown

May 4, 2021 / AO – The Colosseum / 5:30 / Temperature:  43 with about 10 mph North wind

Pax:  Super Tasty, Doppler, Othello, Stink Bait, Touché, Vintage, Z-Bo, U-Haul, Tuner, Biff, Bloodshot, Beta Maxx, Samples (Respect), Safe Ride, Stella, Folsom, Greek Freak, Gumbo, Sportiva, Chiclets (Respect), Trade Mark, Merch, Space Bar, Tenderfoot, Black Jack, Dirty Bird, Iced T, Sven, Black Flag, Justin (FNG), and Toadstool.

FNG:  Jar Jar

Q: Wentworth

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement and Disclaimer were given, along with the 5 core principles.


Warm up:  We have to do some Imperial Walkers right?  Force circles with saber in one hand and then switch arms and switch forwards and backwards.  Merkins 10 and then some air squats 10.  SSH’s 20IC with saber in hand.


We had about half of the group without light sabers / baseball bats, so YHC called an audible and had the non-light saber group of about 15 PAX head up The Colosseum steps to the top for 5 burpees, then run across the top and back down the steps on the north side and back to midfield to relieve Group 2 who were doing 2 of the below exercises each round.

Skywalker Strikes – right leg up and then out to the side with a saber poke to the right (side squat)

Kanan Slams – double hand sword downward with squat

Vader V-Sit with punches with saber

Windu Blocks lunge and one hand up with sword to block

Emperor Squats Jumping squats with legs going in and out and the sword going from 12 to 3 and 12 to 9 and turning 180 degrees

Caldoth Crunch – Big Boy with side saber 12:00

Quigon lunges – Bonnie Blair’s with saber sweeping left and right

Chewie Punches – saber down and punch twice at the top and then squat and 2 punches at the bottom (slow and steady)

Qui-Gone Hold V-sit and hold saber open hands

Yoda Crunch – Big boys with twist sword 12:00

Yoda lunge – drop lunch with sword out front with both hands

Kanan Slams – double hand saber downward with squat

Post-Thang  We had a few extra minutes, so we went to the south goal line for 10 SSH’s and then we ran 100 yards to the north goal line for 10 plank jacks and repeated this twice before calling for 6MOM.

Mumblechatter:  Heard some mumble about the stairs and burpees and also some chatter about the Star Wars music and exercises.  When YHC was researching Star Wars exercises this past week, there were several different You Tube videos to watch and write down.  The favorite amongst the PAX today seemed to be the Quigon Lunges which are the Bonnie Blairs with some sweeping sword movements.  Some PAX were discussing their favorite Star Wars movies and scenes and some were talking about which movie they started with when their kids were old enough.  General consensus was to start with # 4 which is what all of us in our 30’s and 40’s started with when we were younger.  YHC is not a huge Star Wars fan, but didn’t want to miss out on this opportunity to have a themed workout in the gloom with my brothers.


Dooku Twists – Rancid Style IC from each person in the circle   (we had done enough Mary throughout the workout)


3rd F opportunity to volunteer at Heartland Hope May 8th from 9:00-12:30.  3rd F opportunity to help with the south Omaha food pantry.  2.0 workout this Saturday, May 8th at 7:00 at The Oracle, all other beatdowns and AO’s will be open that day.

Prayer for Folsom and Huffy’s families.

COT:   When I was planning out this workout, I found some articles about The Force and how it parallels what we believe in with F3 and the Faith or 3rd F component of having a belief in a higher power than yourself.  I feel that Star Wars does a great job of talking about the Force and how important it is to use the Force.  The same holds true for us PAX who are going through difficult times or if you know of someone struggling.  Having faith can be the difference between struggling through these valleys and being hopeful for better times ahead and counting your blessings. 

Ended in prayer.



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