F3OMAHA JANUARY 11, 2022

THINK STRATEGICALLY

1-11-2022 0530 AO: The Trident

Weather: 22°, Wind 8 MPH, 12° windchill

PAX: Wentworth, Roadhouse, Chicklets, Saul, Tuna Fish, Safe Ride, LightBrite, Convoy, Hard Hat, Speed Square, Hoser

QIC: Hoser

After a F3 Nation record setting month long pre blast, 11 PAX decided meet up on a crisp morning to see if they had the courage to run into a burning building when others would run out.  At 0530 the Beatdown commenced by sharing the Mission, Core Principles, and Disclaimer, no FNGs present.

Quick Mosey to the adjacent parking lot.

Warm-o-Rama

  • Side Straddle Hop x15IC
  • Tappy Taps x10IC
  • Monkey Humpers x10IC
  • Imperial Walkers x10IC
  • Cherry Pickers x10IC

Quick Mosey to the bowels of the parking garage where the PAX were greeted with the Pre-Thang setup: twin 55 lb sandbags, 1 flight of stairs, and sheet of AMRAP exercises.  The average firefighter gear with air pack weighs 45 lbs.  Add in another 30 pounds of equipment for a total of 75 lbs to lug around.  After a quick introduction to functional training and how we would be simulating the movements of a house fire, we started the pre-Thang. 

Pre-Thang – We split into 2 teams for a good old fashioned stair climb.  1 man from each team would run 2 flights of stairs with a sandbag shoulder carry while the rest of the team completed two rounds of the following movements AMRAP style.

  • Merkins
  • Air Squats
  • Carolina Dry Docks
  • Flutter Kicks
  • Balls to the wall with a alternating shoulder taps
  • Bonnie Blairs

Quick Mosey – Back to the flags for the Thang

Thang – House Fire

Again working as two teams, we circled this 4 cone (15 yards apart) course 2 times with coupons.

1- Ladder Carry and Raise

Rifle Carry coupon to the next cone, complete 10 Blockees

2– Search

Murder Bunny to the next cone, Perform CPR – 20 Diamond Merkins

3 – Rescue

Reverse Murder Bunny to the next cone, Hose Drag – 20 Rows

4– Fire Attack

Bear Crawl and drag your coupon to the next cone, Overhaul/Ceiling Pull – 20 Overhead Press

Omaha!!!

Mary –

  • LBC x21
  • Low Dollies x21
  • American Hammers (Rancid style) – 11

Name-o-rama

Announcements/Prayer Requests

COT – After peering through the window at F3 and stalking this group of guys via twitter for a year, I finally made the jump 5 months ago at the Trident to see what it’s all about.  I’m hooked.  I’ve found a new community of men to learn from as I navigate through life as a father and husband.  Watch out for the quiet guys.  5 months of silent monkey humpers, next stop Kool-Aid man! Oh yeah!!!

Roadhouse led us out in a prayer.

Thank you for showing your support at my VQ. 

Hoser

Fomaha - 2899 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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