March 28th | The Whetstone |

PAX:  Home Alone, Long Neck, Arm Bar, Schmelly Cat, Schnitzel, Bogey, Boji, Peg Leg, Armando, Hei Hei, Da Fridge, Bayside, Ozark, Gator, Crowd Source, Kryptonite

Q: Truly

The Playlist:

Its Tricky – Run DMC

Paradise City – Guns and Roses

Til I collapse – Eminem and Nate Dogg

99 Problems – Jay Z

All Down Hill from Here – New Found Glory

Lights and Sounds – Yellowcard

Voices – Shaman’s Harvest

Beautiful Disaster – 311

Weather:  20 F; wind around 5-10 MPH

Truly, Home Alone, and Arm Bar did a pre-Murph down at Spring Ridge to mover closer to 12 for the month of March.  A whole slew of HIM did the pre-run. 


Welcomed the PAX to a very special beatdown.  So many are all about the Mumble Chatter.  This one may not be it.  But we have all the time in the world at Coffee for Q-Source.   Asked Pax to give the best 35 mins they can.  Because they are ready, they are training/trained, and because the Fear of Pain and Choas is powerful obstacle.


Short Mosey East to the Pac Springs Park for some Broga.


Reach for the sky.

Down to touch your Toes

Out to Down Dog.

Out to Plank

Howl at the Moooooon. 

Then go in reverse. 

Repeat until Down Dog Position. 

Lift Left Leg – Lift Right Arm

Lift Right Leg – Lift Left Arm

Back up – Hands on elbows and rock between knees – hang the hams!

Pre-Thang:  1-minute drills with 10 counts as needed (Until we get to 530)

Air Squats

Alternating Lunges



Big Boys

The Thang:   3-man grinder:  10 mins!

Guy at South end; Bernie up, 10 monkey humpers at bottom, rinse and repeat.

Guy in middle (Is the push and goes South first) – 10 Burpees

Guy at North – 20 derkins, 20 incline merkins, 30 dips, step up or jump ups as needed until pushed.

OMAHA!  At 540

Took the longer/steeper hill back.   Asked the PAX to double time. 

Back at Shovel Flags, just 1 round of American Style Hammers.

Feel free to do a little stretching while we break it down with announcements and prayer requests.

COT:  Talked about my parents who snow bird in AZ.  And how it’s diff. not having them around for long periods of time, and around holidays.  Made me reflect on how fortunate I am to have them around.  Some are missing lost parents or loved ones all the time. 

See you in the Gloom,


F3Omaha - 4190 posts

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


Leave a Reply