Whetstone 311 Q
Date: 3/11/25
Weather: 42, breezy north winds
PAX: 23 total PAX: T-ball, Edger, Billboard, Chicken Hawk, Teleprompter, ObiWan, Brad Pitt (respect x 2), Q-tip (Respect x 3), Chaw, Steeple, Big Unit, T-Swift, Biscuits, Hei Hei, Sasquash, Blocker, Ditka, Sgt. Pencil (Respect x 2), Smelly Cat, Duff Man, Ketchup, Wait Time (Respect), Ozark (Respect)
The PAX came ready to rock with great energy and were excited to get after it today. I reminded the HIM of Q source topic today of Vision Q3.4 and the powerful impact that can have on your direction and purpose and to keep that in mind as you are pushing through the workout. With that, we proceeded to launch directly into WOR
WOR: High knees, butt kicks, windmills, Merkins, Michael Phelps
We proceeded to mosey to the bleachers adjacent to the football field to complete 1 round of each exercise for the Prethang–dips, step ups, derkins, Bulgarian split squats
The PAX then moseyed to the goalline to quickly assemble into 3 groups while some of 311’s greatest hits rolled through the world’s shittiest bluetooth speaker that I brought, which was my only source of embarrassment. I will be headed to Costco later to pick up a much larger Griswold sized bluetooth speaker with wheels so my boys can rock out while getting their swole on.
Exercises from the goal line were as follows with cones spaced 10-12 yards apart going out to midfield:
Complete 1 burpee at Goal-line, run out to first cone, complete first exercise, run back to goal-line for 1 burpee, then out to 2nd cone to complete next exercise, then R&R until first round is done. When first round completed, your group will sprint up the hill to the south of the field, touch fence, come back down and then repeat cycle with round 2 exercises, etc.
Round 1:
- 10 Mountain Climbers IC
- 20 SSH IC
- 30 Heels to Heaven IC
- 40 Sumo Squats
- 50 Carolina Dry Docks
Round 2:
- 10 Squat Jumps
- 20 Merkins
- 30 Groiners
- 40 Flutter Kicks
- 50 Alternating Lunges
Round 3:
- 10 Big Boys
- 20 Boxcutters
- 30 Ranger Merkins
- 40 Imperial Walkers IC
- 50 LBCs (straight count)
Round 4:
- 10 Knerkins
- 20 Gas Pumpers IC
- 30 Sumo Squats IC
- 40 Second Plank Hold
- 50 Monkey Humpers IC
The PAX completed 3 cycles through the exercise when Omaha was called at 5:52 am. We proceeded to mosey back to the flags for 6 MOM—Brad Pitt led us off with very slow Frozen Freddies for what seemed like 8 MOM, followed by Wait time, Ozark and Big Unit each leading us through a favorite ab exercise (and completely disregarding my request to keep it to 15 reps)–got to love these savages! We then finished up with 23 American Hammers IC to round out the beatdown, which was well done by all!
Announcements/Prayers:
Reach out to F3 guys to welcome them back who haven’t posted much this winter
Launch F3 Platte in Columbus —Rancid (prior F3 Omaha PAX moved to Columbus and will be launching this new site—let friends know who live in the area)
Next week March madness get together at DJs Dugout on 180th and Q
Sasquash uncle Big Al prayers for prostate cancer
Alicia—Bloom instructor with breast cancer—prayers for both
Cot: 311 was a favorite band of mine growing up and got me to thinking about the connection music gives us. We hear a song and are immediately flooded with great memories of the past with friends and those who love us. I’ve been reading 5 types of wealth from sahil bloom and one of the topics he discusses is social wealth. The part that hit me like a punch talking about how technology has given us greater connectedness to the world around us, yet we are less “connected”. Think about how often you’ve been surrounded by loved ones, but all you can think about is a complete stranger’s post on a social media app. Or being with your family with an opportunity to create connection/memories, but yet another work email or text pulls you away from them. How about walking down the hallway at work with your head buried in your phone and refusing to make eye contact with a stranger in the hall or on the street and simply say hi. It is an area that I require great improvement to take these limited moments with my family and friends for granted and a reason I love F3–we connect, we do hard things, but we also lean into that human connection and the power it holds. If music takes you there, conversation, coffee, whatever it is, find more time for that and less time for the things that don’t matter
