January 11, 2022 5:30am
AO: The Coliseum
Co-Q’s: Scoober and Doppler
PAX: (17) Barbershop, Sams Club, Toadstool, Super Tasty, Tin Cup, Lansbury, Black Lung, Honey Made, Ice-T, Hat Trick, Q-Tip, Sportiva, MMMkay, Bloodshot, Oompa, Doppler (Q), Scoober(Q)
Announced: The Mission Statement, Credo. Disclaimer, and Five Core Principles.
Asked about FNGs – None Today
Doppler picked up Scoober with his strong arms and carried him about halfway to the field, but in the interest of not breaking him further, put him down before a disaster occured.
Tappy Taps, Tater Taps, SSH, Big Ones
Pre-Thang – Shoulder Burner
Keeping arms up and doing calf raises
15 sun gods front wards IC
15 seal claps IC
15 chinooks IC
15 Flappy Birds IC
15 Moroccan night clubs IC
15 Cherry pickers IC
15 Raise the roofs IC
15 OH seal claps IC
15 sun gods backwards IC
Split the PAX into two groups. Two stations, one in each endzone
Scoober’s “No weight on my knees please” Station
20 Carolina Dry Docks
10 Supermans (IC) increasingly slower count
20 Big Boys
20 Shoulder taps IC
20 OH Yeahs IC
20 WW1 Sit Ups
20 alternating side planks IC
20 side plank dip (10 each side)
20 frozen freddies ic
Doppler’s Monkey Leg Station
20 Monkey humpers
20 squat jumps
20 Johnny dramas
20 right leg MH
20 sumo squats
10 1 leg burpees 5 each leg
20 left leg MH
20 copperhead squats
Post – Thang
Play “I Won’t Let You Down” by OK GO
Plank for whole song, do a standard Merkin whenever you hear the word “Down”
Scoober led Reverse Table Top Extensions
Doppler Led Low Dollies,
Barbershop Led LBCs
Sams Club led Box Cutters
Oompa Led Heals to Heaven
American Hammers Rancid Style
- CSAUP is coming up. Doppler could use help with course management if you are fast or slow.
- F3OmahaBruisers twitter page is up and running. Consider a potential bruiser friendly workouts as you’re planning your beatdowns.
- Mulligan’s Mom’s funeral is today.
So, I’ve been on the shelf for the past week, feeling pretty crappy about it because it’s not like I injured my knee doing anything cool, I’m just getting old and must have stepped on it funny or something. I’ve been missing the fitness aspect, but especially the fellowship that comes with F3. I was at the point last Friday where I started looking for someone to take this Q from me because I didn’t feel like I could produce a quality workout for anyone else. Doppler immediately responded with “Want to Co-Q?” which is something I hadn’t even thought of. My mood must have immediately shifted because a couple hours later, my M commented that I seemed like I was in a better mood. Apparently, I wasn’t acting very loving for the previous few days because I was feeling upset about my knee and missing F3.
So we hear all the time people bring up how important it is to keep reaching out to guys we haven’t seen for awhile, and guys that may be injured and whatnot. It always sounded nice but I never really understood how important it actually is until I was on the other end. Over the past few days, as people have noticed I was missing, I’ve had a bunch of guys reach out to touch base and check in and it’s really raised my spirits and kept the fire burning. So if you have the time, reach out to our brothers who haven’t made it out in a while by choice or by necessity and let them know you’re thinking about them.
Barbershop led us out in prayer.
Thanks to Tin Cup for having us on the Q.
Scoober and Doppler.