AO: Top Rope
DATE: 8/25/21
Weather: 72 degrees and clear
PAX (17): Beaver, Griswold, Hawg (Respect!), Fine Print, Thor, Lite Brite, Moon Man, Supa Fly, U-Haul, Armadilla, LPC, Wall Drug, Doggie Paddle, Doppler, Wax On, FNG – Matt Nelson (*See nickname details below), Hard Hat
Q: Hard Hat
Welcome: There was a great prerun group of 4, that had a nice easy pace and good conversation. The beatdown was setup and the PAX were rolling in. At 5:30 the mission, core principles, and disclaimer were given, and we had one FNG, Matt. Everyone was informed about this being my F3 anniversary and that we would not be doing the exact same workout that I experienced that first day. We would however do a few things that came from that workout.
Warmup: From this point on, there was music to the workout to help celebrate this special occasion. This warmarama came from that first workout for me. I missed one of the exercises though.
- 20 IC SSH
- 15 IC Tappy Taps
- 20 IC Cherry Pickers
- 15 IC Mountain Climbers
- 15 IC Monkey Humpers
- 10 IC Big Ones
- 15 IC Imperial Walkers
- 20 IC Red Bull Smurph Jacks (many could probably guess who the Q was for my first workout)
Pre Thang: Little tributes. Throughout this workout today, there will be several little tributes. This one is for Charlie Watts: Start Me Up. All PAX get into an Al Gore position for the song Start Me Up by The Rolling Stones. When you hear “Start Me Up” you stand up for relief from the Al Gore position. This was a real quad burner, and amazingly, I hadn’t considered how great the lyrics “you make a grown man cry” would be, but they always came at the perfect moment, when you were wishing to be able to stand, and about to cry from the burn. The next part of the pre-thang isn’t really any kind of a tribute, I just like doing Travolta Merkins to the beat of Stayin’ Alive by Bee Gees. This was AMRAP rather than waiting for any specific lyrics.
Thang: We then spilt into 4 groups. A description of each group was provided with explanation of a couple things and an educational snippet about how masons hold concrete blocks.
- Station 1: Push Group: Kobe Tribute, since yesterday was Kobe day. Each group member shoots a free throw. If the shot is made, the group does 5 Bobby Hurleys, if the shot is missed, the group does 5 burpees. Do the reps after each shot is taken until all members of the group have taken a shot. Then push the next group.
- Station 2: Coupon wall: The group lines up on the wall and gets into a wall sit position. Guy on the end takes the coupon, does 5 curls, then passes to the next guy, until the coupon has made its way down the line. Then everyone gets in a Balls to the Wall position, and slides the coupon down the line to the next guy. Rinse and repeat until pushed.
- Station 3: Mason’s carry: Each PAX grabs 2 coupons in a mason’s grip (preferably, but modification to a farmers carry or other type of carry is fine). Carry the coupons to the other end of the pavement, then perform 10 Squat Thrusters. Carry the coupons back, then perform 10 Big Boy situps with a coupon. Rinse and repeat until pushed.
- Station 4: Bike Racks: Jump over a bike rack 10 times, then do 10 merkins. Rinse and repeat until pushed.
As each group got through each of the stations, they were back to the station they started with, when YHC heard a song come on that wasn’t expected quite so soon. Omaha was called to get everyone to regroup.
6MOM: Since there wasn’t much core work during the thang, we had a special start to 6 minutes of Mary. With all PAX on their 6 and legs extended and hovering slightly above the ground, the song Flower by Moby was played. Raise the legs with Bring Sally up, and lower the legs with Bring Sally down. This was quite a bit for the ol’ abs, so recover was called before the song ended. Knowing what was planned next would continue the same burn, I called an audible and we proceeded with some Chumba-burpees. The song: Tubthumping by Chumbawamba. Drop on the “I get knocked down”, and burpee up on the “but I get up again”. Part way through, it seemed as though there was something missing in between the lyrics, so YHC called for stance in motion between the burpees. As I write this, I recall now that I would usually do SSH for the song, but since we were at Top Rope, stance in motion was fitting. After enough of the song passed, recover was called to move on to the next exercise. A little tribute to the man that I share this F3 Anniversary with, we do 20 Low Dollies on the Open call. We actually did these as well for 6MOM at that first workout. We finished off 6MOM with 50 IC American Hammers. Again, that is what we finished that first workout with. I always thought we went to 80 that day though, but reading through that backblast, No Doze said that he called Omaha at 50 because Boom Boom was going to keep going.
Closing: We did the Namarama, then named our FNG. Matt became “Play It Again” (See Post Workout Note Below). Announcements: Saturday Oracle will go back to Boystown, and this Saturday, it’ll be a 2 hour workout that you can join for the 1st or 2nd half, or do the whole thing. Lincoln Logs has his VQ at Dragon’s Lair. T-Claps to the dudes in Queenservice. Next month is the IronPAX challenge.
Circle of Trust: I wanted to start off by thanking everyone for coming out this morning. Whether it was choosing to be here knowing about my anniversary or not, I appreciate everyone for being here. I’m so thankful for all of the guys in F3 Omaha for everything they do. Reflecting on the last 3 years, I wasn’t so sure about F3 when I started. It took a couple weeks of EHing before Thunderhead finally got me to come out. That first workout was good, I was spent, chatted with some good dudes, but still wasn’t so sure about it afterwards. What’s the catch? Around a week later, I came back out, and a familiar face was there. Waffle House. He was an FNG the same day I was. When I came back for the 2nd workout, I overheard guys giving him praise for not missing a workout since he started. I was making excuses to take days off between workouts, and here’s this dude in his 50’s that’s getting out every day, and on top of that, he’s always so happy. I thought that if he can do this every day, then I can maybe become a little more regular with the workouts. I started to get into a routine with it, and although there have been some bumps along the way, guys have been inspiring me and motivating me to come back out. I didn’t celebrate our 1 year F3 anniversary, because it was 24 days after the accident that left Waffle House in a wheel chair. It was great seeing the group come together to visit with him though and to help him celebrate his birthday. I was moved by that, and it helped me understand how great this group can be. If you haven’t read this story yet, check it out. It’s a beautiful piece written by Waffle House’s wife. https://omaha.com/lifestyles/husband-navigates-rough-waters-from-icu-to-niobrara-river-outing/article_747a96da-d523-11eb-a153-9fb4d98073ca.html There are too many guys to mention and thank for everything they’ve done, but I encourage everyone to help inspire others, and find inspiration from others. Lean into the group, because you’ll only get better from it.
Post Workout Note: After the workout, Play It Again wasn’t sure of the meaning behind his name. At coffee, Beaver said that he forgot to mention during the naming, about a “hobby” of Matt’s, at which point, several new nicknames were floating around. Matt was practically trying to name himself with one that was good, but I couldn’t quite handle the thought of letting an FNG name himself, so I settled on Barbershop. Welcome Barbershop.
Aye!
Hard Hat