Weather: Cloudy, 33°F, Feels like 32°F, Humidity 80%, Wind 4mph from NE

9 PAX: Feeny, Razzle Dazzle, Simmons, Farva, Low Flow, Korver, Squints, FNG Madoff, Knobs

QIC: Knobs

At 4:52 YHC Pulled into the parking lot parked my car and immediately busted out with excitement getting ready to get after it. This is a beatdown I’ve been looking forward to Q’ing for sometime now. Prerunner’s we’re out getting in their 5+k in this string wind and cold air.

0515: Knobs greeted all the PAX ran through the Core Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

For some reason YHC had a brain fart and forgot that it was free to all men, so Farva helped me out. I guess we all can be a newbies from time to time. Haha

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! Credo is to Leave no man behind, but leave no man where you found him! I reminded the PAX that there is a serious risk of injury so they should modify as needed. No FNG’s today so let’s mosey for WarmARama!

WarmARama: We ran from the shovel flags down to the track but not before Knobs let the PAX know what was in store for them during the beatdown. I let them know that we would be doing the Pre-Thang down on the field, but also showed them the map for our Thang Run “The Catamount Speedway”!

• Tappy Taps 12 IC

• Big Ones 12 IC

• Albatross Bat Wings add Johnny Drama calve raises (fwd, backward, seal claps, chinook) & Cherry Pickers 10 IC

• ATM’s 10 IC (Alternating Shoulder Taps, Tempo Merkins & Merkins)

Pre-Thang: YHC had the PAX do a short mosey from the track onto the turf football field for our Killer B’s Workout. For this, I set out four lighted cones across the width of the football field. We started on the north side and worked our way across the field. Rinse and Repeat until time was called.

• 5 Burpee’s

• 5 Broad Jumps

• Bear Crawl to Cone (approximately 15 ft)

• Rinse & Repeat

The PAX did great with this and Razzle Dazzle and Farva set the pace. The PAX made it through 5-6 sets of the Killer B’s!

The Thang: For this portion, YHC wanted to have a Fartlek running beatdown. For theFartlek, I found the perfect 1-mile loop around the Catamount Complex which was appropriately named the “Catamount Speedway”. For this loop, I added 6 stations for a you vs you type beatdown. Even though you were pushing yourself, you were never alone. Farva set the running pace and some groups followed. Most got 1.5 miles or more on this workout. Here are the stations for this Fartlek beatdown.

#1: 10 Groiners

#2: 20 Merkins

#3: 30 Johnny Drama

(on Curb)

#4: 20 Carolina Dry Dock

#5: 10 Blast Off’s

(Low Squat Jump)

#6: 10 Lt. Dan’s

(Lunge, Lunge, Squat)


“not everyone in your life is rooting for your success… in the elevator of your growth, some people will get off the when you’ve hit their growth potential… and others will get on to help elevate you higher”

F3Omaha - 4192 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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