F3OMAHA JANUARY 11, 2022
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
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.
- 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.
- 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
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
- LBC x21
- Low Dollies x21
- American Hammers (Rancid style) – 11
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.