The Combine – See Your Reflection – New Year’s Eve Beatdown

Friday, December 31st, 2021

Kiewit Middle School

27 degrees and calm, seasonably comfortable

PAX: Oompa, Scouber, Fish Oil, 2×4, Speed Square, Biff, Doppler, Bird Man, Panty Hose, Nailed It, House Party, Superfly

QIC: Super Fly

Super Fly welcomed the 11 other PAX to The Combine. He stated the F3 Mission Statement, 5 Core Principals, Credo, and mentioned that he was not a professional & that he’s the Q, not your friend, so modify as necessary.

We moseyed to the front lawn of the school for Warm-O-Rama


16 – Cherry Pickers (IC), 16 – Big Ones (SLOW) led by Doppler, 16 – Tappy Taps (IC), 16 Side-Straddle Hops (IC), and 16 – Arm Circles (IC) led by Panty Hose

That concluded Warm-O-Rama, so the PAX returned to the backside of the school, to the parking lot, to break into 2 groups for the Thang.

Thang – Back Parking Lot

PAX split into 2 equal groups. Group #1, started on Side #1 with a 12 count of Burpees, then ran to Side #2.  Group #2, started on Side #2 with a 21 count of Air Squats, then ran to Side #1.

The PAX completed the following on Side #1 with a 12 count of each: Burpees, Merkins and Bobby Hurley’s. For Side #2 the PAX completed the following with a 21 count of each: Air Squats, Freddie Mercury’s, and Curb Dips.  Once the group completed the list, they rinsed and repeated. 

The first “Omaha” was called by Super Fly, but before Mary could be completed, we needed to do the “Moon Man Special”, so “Flower” by Moby was played for the PAX.  “Flower” is best known for Green Sally Up, Green Sally Down.  When “Green Sally Up” was stated, the PAX were in a plank position.  When “Green Sally Down” was mentioned, the PAX moved to Chill Cut. 

Oh, and Oompa rolled in, mildly late and joined us during the song as well! LOL

Superfly called Omaha about 5 seconds before the end of the song, as there were lots of “Dad Sounds” within the PAX. (It’s a long song to play at the end of a beat down!)


21 – Low Dolly’s

All PAX then took their turn with American Hammers, Rancid Style, completing 12 reps in total.




As I was putting together this workout, I couldn’t come up with a COT topic, but as I was putting a playlist together to have going while we completed the Thang, it helped me reflect on when I turned 16 and the freedom it brought to me, to be able to drive.  I mentioned that as I reflected about the playlist, it brings us to that time of year where we reflect on what we’ve accomplished throughout the year.  I’m so thankful for the men of F3 that welcomed me back this year, helping me become a better man. 

I also mentioned the book “One Word That Will Change Your Life, by Jon Gordon, as a book that’s been beneficial for me.  My word for 2021 was Persevere and for 2022 my word is going to be Thrive.  The book is a great, easy read, which can have a big impact both personally, but also professionally.


PAX spoke about Wait Time’s mother passing away, as well as the upcoming CSAUP on 1/29.

Scouber closed us out in prayer.

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