The Co Q was a thang, the warm-a-Rama was a thang, and the thang was a thang

AO: Firehouse

BeatDown Date: 07/27/2021


Number of Pax: 17

Pax Names:

Fish n Chips
Red October
Silver Bullet
Rip Cord
Mystery Meat
Slow Pitch

Number of FNGS: 0

FNG Names: N/a

QIC: Slow Pitch / Nomad


Slow pitch and Nomad decided to team up for an inaugural co-q for the ages. Omaha meets NWA. Omaha Beatdown NWA. Lol


Slow pitch started by giving the disclaimer and 5 core principles. Then he proceeded to take the pax on a never before seen warmarama…

Mosey to a patch of grass about 400 yards away…

Jump tucks 25
Control Merkins 25
Jump tucks 25
Control Merkins 25

The Thang

Pre-Thang: Mosey to Parking lot with cones set up

Groiner-Sprint: Line up at cones; 20 Groiners on up together, then sprint to other side of field. Turn around get set on line for coming back; 20 Groiners, sprint back.

Squat Ladder: One Air Squat, one Broad Jump, two Air Squats, two Broad Jumps, three Air Squats, three Broad Jumps… building up until crossing the plane of the next set of cones. Al Gore until rest of group finishes stop.

Backwards X 2: Mosey Backwards across field crossing plane of cones. Altogether backward bunny hops back over field through cones.

Slow pitch hands off to nomad

Mosey to far light pole

Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey once around light poles

5 Copperhead Merkins
15 monkey Humpers

Mosey to next light pole

15 Carolina dry docks
25 flutter kicks

Mosey to next light pole

15 squats
25 leg lifts

Mosey back to flag for mary

Popcorn around the circle nomad called on newer pax to lead

Circle of Trust

Handed back off to Slow pitch and he shared his thanks for the Pax of NWA for the hospitality and the ripple effect. Shared how we are all leaders and our ripple extends to thousands of pax across the nation and they all watch us. Story of calling Nomad when he found out his son passed away.

Nomad led prayer
-Thanks for omaha and Slow Pitch for his leadership today
-Prayers for safe travels back
-prayers for Dutch over, PETA, and those traveling

Naked Man Moleskin

This is what F3 is all about. If you haven’t experienced a workout Downrange (when you’re out of town in another F3 region) then you should take the opportunity when you have it! Slow Pitch has dual citizenship and we look forward to having him back soon!

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