Candor Q 3.8

July 15th, 2022 Golden Spike 5:30 a.m. Beatdown (72degrees)

Disclaimer/Motto/Core Principles were all addressed and 1 FNG

YHC arrived about 30 minutes early to start setting up for the Thang with the battle ropes, 3 sandbags, lanterns, and speaker with the Weinke’s at each station.  Pre-Ruck had 4 of us, pre-runners had about 4-5, and then there were 2 Smurphers which seems to be the case at almost every AO.  

17 HIM: Jenny Bravo, Tom Tom, Black Flag, Oompa, Invictus, Hat Trick (respect), Almost Famous, Dirty Bird, Q-Tip (respect/respect), FDIC, Z-Bo, Honey Maid, Romeo, Rollbar, Patton (respect), FNG, and Bloodshot.

Bloodshot brought an FNG to the workout today and we named him Marky Mark as his name was Eric Funk.  

Q: Wentworth

Warm-O-Rama:  Sun Gods, Tappy Taps, High Knees, Butt Kickers, and Windmills

Pre-Thang: Do-Wa-Diddy (chain run with the 1stperson dropping down to do 5 merkins, then yells Go and mosey’s from the back of the chain, continue around the track once)

The Thang:

Group 1:  Push Group – 2 PAX grabbed a sandbag (either 60 or 80) and went up the steps in the west bleachers to the top and back down while the rest of the group was doing the first exercise, then the next 2 PAX did the same and the other guys went to the 2ndexercise.  (Plank Jacks, Box Cutters, Copperhead Squats, and Alt Shoulder Taps)

Group 2: Battle Ropes station, 1 PAX did the ropes AMRAP while the other PAX went through 10 yards of bear crawl/crawl bear, side shuffle squats, crab walk forwards/backwards, and then high knees / butt kickers

Group 3:  1 PAX does 5 sandbag burpees while the other PAX rotated through SSH’s, Crab Cakes, Catalina Wine Mixers (merkin/Makhtar N’Diaye’s), and LBC’s)

Group 4: 2 PAX did tire flips with 5 box jumps/step up’s after each flip X 2 while the rest of the PAX did side squats, flutter kicks, tempo merkins, mountain climbers, and burpees

We had some 80’s Rock on the speaker in the background.

Post Thang: Crowd Pleasers and “we” made it to 7:7 merkins and groiners after starting at 1:1

6MOM: Rancid style hammers 

Announcements and prayers:  Not a lot of announcements this morning, and prayers were stated for some PAX, family, and friends.


When I was thinking about what I wanted to talk about this morning, I decided to go to the Q-Source book and I picked “Candor.”  Dredd simplifies candor as graciously telling the hard truth and demanding to hear it from others.  I feel that F3 Omaha uses candor quite often and as long as the message is given to your brother that you already have a relationship with, it works really well.  I personally use candor with my kids and co-workers all the time also.  I think that it helps everyone to move forward and it helps people to lighten up and learn from past mistakes.

Wentworth ended in prayer 


Fomaha - 3871 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Golden Spike

Leave a Reply