0530 3-3-2023 AO: Golden Spike  Weather: Calm, 25 Degrees

PAX: Black Flag, Golden Pike, BetaMax, Johnny Bravo, Convoy, Landsberry (for a pre-run), Oompa, Dirty Bird, Canadian Bacon, Spacebar, Honey Made, Tuner, TomTom, Almost Famous, Mahomes

QIC: Rollbar

As you would expect, YHC brought heavy things to carry to this morning’s Gloom. (Shoutout to BetaMax, Spacebar and Wentworth for loaning me their sandbags to add to the cause.) As I wrapped up laying things out for the beatdown the PAX was gathering at the Shovel Flags. 

After welcoming the brave men that gathered, I shared the credo and mission and gave the disclaimer with extra emphasis. We’re playing with sandbags, modify as necessary to avoid injury. 

Note: The inspiration for this workout came from The Comfort Crisis author Michael Easter’s 2% newsletter, in which he discussed the benefits of uneven carries. He listed several variations which we used this morning. The short version of his story was that the human body was designed to carry heavy stuff and due to modern conveniences, we don’t really do that anymore, to the detriment of our health.


Sungods x10ic forward and back

Big Ones x10ic

Windmills (AKA Don Quixote. IYKYK) x10ic

Cherry Pickers x50ic (they don’t count until it starts to burn!)

The Thang:

Station 1 was our push group, on the goal line laid 60lb sandbags. The PAX would carry 100 yards down, switch sides and carry 100 yards back, then sprint *on the track* (glares at BetaMax) to push the next group who were working through a set of exercises.

  • Suitcase carry Left/Right
  • Front Rack/Back Rack
  • Single Shoulder Left/Right

Stations (20ic, each exercise):

#2: Alt. Shoulder Taps, Hydraulic Squats, LBCs, 10 Burpees

#3: American Hammers, T-Merkins, Bonnie Blairs, 10 Burpees

#4:Dying Cockroaches, Sumo Squats, Maktar Ndays, 10 Burpees

6 Minutes of Mary:

The PAX circled up toe to toe and passed the sandbags around the circle

American Hammers, Rancid Style


Husker Football Head Coach Matt Rhule was a guest on a podcast recently where he shared the italicized portion of this quote which I found to be interesting, so I searched it out and the whole passage got me fired up, so I felt like I should share it with the PAX. It really doesn’t need to be expounded upon much, so I simply read it. 

I will persist until I succeed.

I was not delivered unto this world in defeat, nor does failure course in my veins. I am not a sheep waiting to be prodded by my shepherd. I am a lion and I refuse to talk, to walk, to sleep with the sheep. I will hear not those who weep and complain, for their disease is contagious. Let them join the sheep. The slaughterhouse of failure is not my destiny.

I will persist until I succeed.

The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner.

Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult.

I will persist until I succeed.

Henceforth, I will consider each day’s effort as but one blow of my blade against a mighty oak. The first blow may cause not a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes the oak will eventually tumble. So it will be with my efforts of today.

I will be liken to the rain drop which washes away the mountain; the ant who devours a tiger; the star which brightens the earth; the slave who builds a pyramid. I will build my castle one brick at a time for I know that small attempts, repeated, will complete any undertaking.

I will persist until I succeed.

I will never consider defeat and I will remove from my vocabulary such words and phrases as quit, cannot, unable, impossible, out of the question, improbable, failure, unworkable, hopeless, and retreat; for they are words of fools. I will avoid despair but if this disease of the mind should infect me then I will work on in despair. I will toil and I will endure. I will ignore the obstacles at my feet and keep mine eyes on the goals above my head, for I know that where dry desert ends, green grass grows.

I will persist until I succeed.

The Greatest Salesman in the World

Og Mandino

F3Omaha - 4192 posts

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

Golden Spike

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