F3Omaha January 14, 2022,  The Day it All Started

The Golden Spike, warmer than it has been but still a little cold. NO SNOW yet.

I arrived early to set up, worried that the stadium would be locked because of an OPS snow day.  I was happy to see no chain on the gate, so I went in, placed my work out sheets and my trusty paint sample cans, then I went out to greet Pre-runners.   Pre-Runners were assembling, and we shortly took off after a few coming in hot.  Runners included Cheap Seats, Cosmo, TC, Z-Bo, Chiclets and Honeymade.

PAX: Mother Goose, Straight Flush, Skipper, FDIC, Dirty Bird, Two Step, Z-Bo, Wait Time (Respect), Cosmo, Q-Tip (Respect Respect), Honeymade, Tin Cup, TC (Respect), Chiclets (Respect), Cheap Seats

QIC: Vandelay –

I greeted everyone and presented the standard mission, core principles, and disclaimers.

It is Ratification Day, Hot Pastrami Sandwich Day and Dress Up Your Pet Day, but none of these really resonated with me for a theme today.  It is, however, a special day for another reason – which we will get to later.  We took off into the stadium and ran one set of bleacher stairs before assembling in the south endzone for Warm-A-Rama.


I had planned to start with the typical yoga back stretches that I use but decided to forego that today and keep everyone moving to start this segment.

3 Person Groups with 2 stations and a runner.

Station A: Alternating rounds of SSH and Sun Gods as AMRAP

Station B: Alternating rounds of High Knees and Butt Kickers as AMRAP

Runners -Jog back and forth.

Pre Thang

Plank – Hold for 40, 20 Merkins, Chillcut – Hold for 40, 20 Merkins. Group handled the count alternating 20s.  Repeat.  Chiclets did a good job modifying.


I really enjoy stair workouts at The Spike so that was the focus for the rest of the Beatdown.  The Thang consisted of pairing up and 1 partner running stairs while your partner did an exercise in 5 Rounds.    I had partner groups partner up so each PAX member was always with another to encourage mumblechatterand motivation.  Alternating turns on the stairs.  Partner exercises were AMRAP:

Stairs: 2 leg hop (2x), Single leg hop alternating legs in 10 (2x), Wide stair steps (2x), Going up Backwards (2X), Sprint stairs (2X)

Partner: Plank Hold, Reverse Plank Hold, LBCs, Merkins, Your Choice

Omaha was called and most groups didn’t make it to the last round.


We had to do Boxcutters – 20 IC

Rancid Style American Hammer

Announcements & Prayers:

CSAUP January 29

Continue to be careful at Beatdowns with COVID on the spread again. Be mindful of what you can do to protect others and please stay home if you are not feeling well.

Continue reaching out to those that are injured- it means a lot.

Prayers for TC’s Mom, Tiny, dealing with some health issues, but doing OK.

COT from the Q – Vandelay:

Today is the anniversary of me becoming a dad. My daughter is 22 today- I would have invited her but she wasn’t home from her boyfriend’s house by the time I went to bed last night.

The day of her birth was a great day for me- although scary.  She is a wonderful person but a challenge as she gets older and develops her own opinions of what life should be like- like any offspring should be.  My M says my daughter is mentally just like me – maybe that is the problem.


I used to think that one of the things I was good at was being a dad.  Many things I did in life I did alright, but I was actually great at being a dad- maybe just my opinion.  When kids were little, I was involved, fun, engaged – at least I thought.


When kids got older it was harder for me.  And I don’t mean that my kids are bad or are troublemakers in any way but your perspective on what qualifies as success changes.  Decisions become hard and decisions affect the rest of their lives, so your concerns of success are elevated.  I might be over dramatic here, but when the light of your life comes to you and says I don’t believe in God – what do you do?  This just happened to me.

Well- I didn’t react in a good way – at least that is what my Mtold me.  It was tough.  Allowing your kids to find their path is tough.  You think it is a reflection on you- and it may be- but it is more important that you allow them to decide their path.  And you can only guide without pushing.  


I did rebound – did some reading, some praying, some research and had some interesting discussions into her thought process.  I think things will be OK…..eventually.  You need faith that you did OK and hope they do what is best for their future, not yours.  At least I am trying to believe that.  The ability to have this perspective and evaluate how I behaved comes from the influence of all of you.  I find myself asking – “What would TC, Wait Time, or Chiclets do here?” – for example.  Anyone of you could fit into this sentence on any number of life situations we all encounter.  A few years ago, I am not sure I would have responded with some ability to reflect.  Thanks to all of you for your influence and guidance for me.

Happy Birthday Peaches.



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