Trident – Great Day for a Beatdown

October 12, 2021 / AO – Trident / Temperature: 46 degrees, great fall morning

Pax:  Room Service, Road House, Slow Pitch – A, Rain Man, Tube Socks, Toto, Static, Big One, Duke of Hurl, Scoober, FNG (Vindaloo), Chiclets (R), and Wentworth (Q).

Q: Wentworth            

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Disclaimer, and 5 Core Principles were given.  No FNG’s this am when we started at 5:30, but one snuck in late


The PAX moseyed around the trail for a lap and then circled up in the north section of the parking lot for warm-a-rama.  

SSH’s, Tappy Taps, Big Ones, Cherry Pickers and Sun Gods forwards and backwards.


Tabata was set up with the big speaker from Costco and the WOD time app along with a variety of songs for the beatdown. 

We formed a circle around the speaker and there were 3 items to lift or carry around the circle and the PAX would rotate after doing them clockwise. 

60 # sandbag for an awkward clean and press for 10 reps

Coupon for the cross grip high pulls

55 # dumbbells for about a 25 meter farmers carry around the light pole and back to the circle

If the PAX were not at one of these stations, then they were doing the tabata which started with

20/10’s of: 

  1. Plank Jacks / Big Boys
  2. Bobby Hurley’s / Overhead Claps
  3. Mountain Climbers / Merkins
  4. SSH’s / Squats
  5. Carolina Dry Docks / Flutter Kicks
  6. Alternating Shoulder Taps / Low Dolly’s
  7. Apollo Ono’s / Burpees
  8. Alternating Lunges / Cherry Pickers were the last exercise, and we didn’t get to them

Wentworth called Omaha at 6:07am.   


  1. Box Cutters x 15 IC
  2. ABC’s
  3. American Hammers Rancid Style


            Pink’d Project, donate and wear pink for awareness.

            Continued prayers for Nikki and Nugent’s family

COT:   YHC spoke about Nugent and how he really made a difference in so many people’s lives.  Heard on the radio that acronym (MAD), don’t get mad, but go MAD.  (Make A Difference)  Nugent did a great job of this and to serve in his honor this has motivated me to do more and to make more of a difference.  “Edify” is one of those important motivating words for me, and Nugent edified so many people during his lifetime which was evident last week with all of the people who reached out to their family in this most difficult time.  I have now moved past being mad about what happened, and I have now been praying thanks for the time that I was able to spend with Nugent.  Bird Man mentioned this during his COT a couple weeks ago and I have been thinking about it since then.  Originally, I was thinking “how am I ever going to be thankful for the time and blessings that I had with Nugent?”  But now looking back, that message was exactly what I needed at that time.  Thank you Bird Man.  Please don’t forget Nugent and his legacy that will go on forever.           

We ended in prayer. 

With Love,


Fomaha - 3211 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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