18 March 2022

AO: Combine

Weather: Wind and Rain, 39 degrees

PAX (10): Cataracts, Stranglehold, Frosty, Wiley, Grease Fire, Wentworth, Al Borland, Sweet Sweet, FNG (Umbrella), Pantyhose

QIC: Pantyhose

YHC pulled into the AO at 0435 fully prepared for a prerun, on one condition…that it wasn’t an OYO. Prerun start time came and went…these wet and cold conditions kept the prerun group in the sack for an extra 30 minutes…no worries. It was a good time for YHC to get in a few pages of “Can’t Hurt Me” (David Goggins) in prep for the beat down.

Grease Fire slow rolled in at 0500, stopped to firmly place the Stormbreaker shovel flag to establish yet another Friday at the hardest working AO in all of Omaha. At 0510 YHC exited his truck to plant the Helix flag near Stormbreaker, survey the field conditions and place a single cone and light at midfield. The field was soaked after some much needed overnight rain. For a brief moment, Pantyhose considered rerouting the beatdown…but figured any PAX that shows up today – in these conditions – knows what they are in for! It was 0513, time for a quick hustle back to the flags.

A small but mighty group had formed and Pantyhose was delighted to see some unfamiliar faces…Sweet Sweet, Stranglehold, Chad (FNG) who was a buddy of Nugent’s, Wiley as well as some of NW F3 Omaha’s finest.

YHC welcomed the PAX at 0515 recited the 3F’s, mission statement, five core principals, and disclaimer. We welcomed FNG Chad and then were off for a mosey to the South side of the school for warm-o-rama.

In typical Pantyhose fashion, he started with a quote, well suited for today:

            “Wherever you go, no matter what the weather, always bring your own sunshine.”

            -Anthony J. D’Angelo


PAX moseyed through the parking lot, along the west side of the school to the open field south of the school for warm-a-rama.

  • SSH x 25 IC
  • Sun Gods x 10 IC (forward and backward)
  • Tappy Taps x 10 IC
  • Straight leg bent over hamstring stretch x slow 10 count
    • Straight down
    • Right over left
    • Left over right
  • Pigeon stretch right leg x slow 10 count (switch legs)

PAX moseyed back to the west side of the school for Pre-Thang

Pre Thang

Along the wall:

  • Donkey Kicks x 5
  • BTTW x 20 count
  • Run down the hill and sprint back up the hill
  • Repeat 3x

PAX moseyed to the football field for the Thang

The Thang

PAX circled up around the cone at midfield. At the was a list of exercises; 5 groups of exercises with 3 exercises per group. Today the PAX would stay in one group. PAX would perform the first 3 exercises (Group 1) and then at the conclusion would fall in single file line and run from mid field to the track. The PAX would run 400 meters (1 lap around the track). Traversing around the track would be an fartlick or Indian style run…where the guy in the back sprints to the front of the line, so on…Once back to mid field, the PAX would perform the 3 exercises in group 1 and then add the 3 exercises in group 2. Upon completion, mosey (Indian style) 1 lap around the track. The third round would be exercises in groups 1, 2 and 3, etc. The PAX continued until they made it through group 5.

Exercises (all are 10 reps):

  • Group 1
    • Chuck Norris Merkin
    • Air Squats
    • Freddy Mercury (IC)
  • Group 2
    • Plank Jacks (IC)
    • Alternating Shoulder Taps (IC)
    • Monkey Humpers (IC)
  • Group 3
    • Heels to Heaven (IC)
    • Sun Gods (5 each IC)
    • Diamond Merkins
  • Group 4
    • Copperhead Squats (IC)
    • LBCs (IC)
    • HR Merkins
  • Group 5
    • Bonnie Blair (IC)
    • Big Boy SU
    • Mt Climbers (IC)

Omaha was called at 0558 and moseyed back to the shovel flag led by our brother Wiley.


  • American Hammer (Rancid Style) x 10 IC


  • 3rd F Heartland Hope next Saturday
  • 12 in 22 next Sunday. Sponsored by Yogi.


  • Prayers for Frosty’s M (Do-Re-Mi) on the recent loss of their dog.


I recently finished the book Greenlights, by Matthew McConaughy. On Page 83 there is a line in the book that says the following:

“We cannot fully appreciate the light without the shadows. We have to be thrown off balance to find a footing. It’s better to jump than fall.”

After reflecting on this quote it makes me think about how much we appreciate the gloom once it starts getting warmer. We really can’t appreciate the warmth if we don’t have cold. Similar to days like today where we have a smaller group, the weather conditions are nasty, but we still come out and put the work in. I think you can also translate this to happiness and sadness…sometimes you need the sadness to appreciate the happiness. And sometimes you need the difficult times to appreciate that which comes at ease.

Cataracts took us out in prayer.



Fomaha - 3389 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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