Date: 12/18/2021

AO: Dragons Lair

Pax: Crab Cakes, Obi-wan, Excite Bike, Yogi, Wait Time(Respect!), Yodel, Mr. Miyagi, Unicycle, Vlassic (Respect!), Blades of Glory, Gator, Sharknado, Lincoln Logs (Respect!, Respect!) Ketchup, Tee-Ball, Speed Square, Convoy, Ozark (Respect!), Tonight Show  

QIC: Tonight Show

Conditions: 27 degrees with a 10mph breeze. It’s beginning to look a lot like Christmas.

YHC has been excited for this beat down since Monday!  I jumped out of bed and pulled my 2.0 up with me.  He was also excited to see his buddy Sharknado and the other HIM of F3 Omaha.

We pulled into the lair 10 minutes early to start unloading coupons and lights.  As soon as everything was set up it was time to verbalize the mission statement, 5 core principles, and disclaimer.  The disclaimer included the normal extra disclaimer that I’m not interested in your opinion of the music selection.  If you want to pick the music, sign up to Q the beat down. 

With the formalities out of the way, the pax set out on a mosey which ended up by the north outbuilding.


WaR consisted of some Christmas-themed exercises and with the exception of some strange counting, was mostly 12 IC for each count.

  • Hairy Rockettes * 12 (IC)
  • Blades of Steel * 12 (IC)
  • Apolo Anton Oh no * 12 (IC)
  • Tappy Taps * 12 (IC)

The Pre-Thang:

With WaR completed the pax we were invited to enjoy the 12 days of Christmas exercises.  

On the 12th day of Christmas my true love gave to me, 12 Burpees

On the 11th day of Christmas my true love gave to me, 11 Mountain Climbers IC

On the 10th day of Christmas my true love gave to me, 10 Squats IC

On the 9th day of Christmas my true love gave to me, 09 Push-ups IC

On the 8th day of Christmas my true love gave to me, 08 Lunges IC

On the 7th day of Christmas my true love gave to me, 07 Flutter Kicks IC

On the 6th day of Christmas my true love gave to me, 06 Partner shrugs IC

On the 5th day of Christmas my true love gave to me, 05 SSH IC (When YHC called this one I sang this exactly as you would expect it to sound.  Most thought it was angelic.  Ketchup wanted to complain about the music.  He clearly forgot the disclaimer)

On the 4th day of Christmas my true love gave to me, 04 Shoulder Taps IC

On the 3rd day of Christmas my true love gave to me, 03 Plank jacks IC

On the 2nd day of Christmas my true love gave to me, 02 Minute Wall Sit

On the 1st day of Christmas my true love gave to me, 01 Minute Chilcut plank (Ended up being 1:30 because I really liked the song on and didn’t want to stop Sidwalk Prophets – What a Glorious Night if you were curious)

The Thang:

Pax then moseyed to the horseshoe courts to complete a Christmassy 3 man grinder.

Station 1 had Silver Bells (coupons)

  • Clean and press
  • Curls
  • Goblet squat
  • Skull crushers (Tricep extension)
  • Lunge twist
  • Three-way merkin (Uneven merkin left, diamond merkin, uneven merkin right)
  • Block swing (Kettlebell swing)
  • Bent over row
  • Block bench press

Rinse and repeat

Station 2 (opposite corner of the pits) had a Few of My Favorite Things

  • Mountain Climbers
  • Gas pumpers
  • Shoulder Taps
  • Freddie mercury
  • Carolina Dry Docks
  • Rosalita
  • Calf Raises
  • Captain Thor (1 big boy sit-up – 4 American Hammers)
  • World war I sit up

Rinse and repeat

All exercises were AMRAP until relieved by parter 3 who would run around the pits to the next station.

Pax completed the full circuit before coming back for more after rinse and repeating the beat down.

Omaha was called and all pax headed to the tennis court for mary.


YHC started by asking Wait Time was he was going to ask Santa for this Christmas.  Since I asked, he was hoping to get heels to heaven.  He counted 15 IC.

Since Ketchup reminded YHC of a South Pole elf he was up next.  He was asking for 6 inches.  *queue “that’s what she said!”  He led us a low and slow 6 inches, 45 degrees, spread, etc, etc, ect… You get the picture.

Excite Bike was present and hoped he was good this year so YHC asked what he was hoping for.  Wouldn’t you know it… He asked for burpees… Who hurt you son?  Just tell me who hurt you? All pax knocked out 10 burpees OYO.

YHC ended with some Nutcracker twists, AKA American Hammers, but you know the nutcracker is Christmas-themed so just go with me on this one.  15 IC and Recover was finally called.

Pax numbered off while YHC grabbed a book from the car.


YHC shared a message from It Doesn’t have to be Crazy at Work

Know No

No is easier to do, yes is easier to say.

No is no to one thing.

Yes is no to a thousand things.

No is a precision instrument, a surgeon’s scalpel, a laser beam focused on one point.

Yes is a blunt object, a club, a fisherman’s net that catches everything indiscriminately.

No is specific.

Yes is general.

When you say no to one thing, it’s a choice that breeds choices.  Tomorrow you can be as open to new opportunities as you were today.

When you say yes to one thing, you’ve spent that choice.  The door is shut on a whole host of alternative possibilities and tomorrow is that much more limited.

When you say no now, you can come back and say yes later.

If you say yes now, it’s harder to say no later.

No is calm but hard.

Yes is easy but a flurry.

Knowing what you’ll say no to is better than knowing what you’ll say yes to.

Know no.

YHC shared that I know one ‘Yes’ which is incredibly powerful and brings liberation and joy.  That yes, showed up 2000 years ago when the creator of the universe chose to step into time and uniquely touch the world in the form of a baby.

8 And in the same region there were shepherds out in the field, keeping watch over their flock by night. 9 And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. 10 And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. 11 For unto you is born this day in the city of David a Savior, who is Christ the Lord. 12 And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” 13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying,


“Glory to God in the highest,

    and on earth peace among those with whom he is pleased!”[d]

This baby brought good news and great joy for ALL the world.  I hope all people at Christmas can know the joy that comes with saying yes to the King of kings and the Lord of lords.


So. Many. Ways. to help this season.  Get on the 3rd F channel and go make a difference in the community.  If you can’t find a way to participate, you aren’t looking.

Take your family and car to Creighton Prep today and load up goods to deliver to families in need around the community.


Wait Time’s MiL and family could use your prayers.


Wait Time, thank you for continuing to be the man you are.  My 2.0 had no idea you were there but once he knew, he had to hang with the legend.  Thank you for racing him for an hour and “letting” him win some of the races.

If you like the music, I made it a public playlist on Spotify. Enjoy!

Always proud to be part of this group

Tonight Show