Archives: The Bean (Sat) 10/13

Date: Saturday October 13, 2018

Time: 07:00


QIC: deadic8





Conditions: 35° and clear

Old Man Winter definitely appeared and slapped some folks in the face.  F3 Omaha called out all AOs with some cold-weather rules, twas a nice refresher on gear and attitudes needed to survive a chilly post.

Notable PAX incl Denari, Homer, Kodak and some DR PAX from F3 Louisville.  The likes of OJ, Gypsy, Airplane & Flounder were in town sampling the local fare.  Think we showed them a good Q.

Ladybug led his VQ in true hometown style with a little Texas themed beatdown.  Six Flags over Texas with a little history lesson in between.  Planned a little too much on the exicons, ran short on time.  This led to re-grouping and adaptations on the fly, will save additional exicons for future beatdown usage.  Good lessons learned on the Q, will make necessary adjustments for future Q’s.

Movement #1 (warm up @ Bean) (notable Texan Lyle Lovett)

  • Abe Vigoda
  • Sumo squats
  • Clock merkins

Mosey to bike rack for Movement #2

Movement #2 (notable Texan General Sam Houston)

  • Bike rack pullups (2x)
  • Walking lunges (2x)
  • Flutter kicks (2x)

Mosey to Cancer Survivor Garden for Movement #3

Movement #3 (notable Texan Willie Nelson)

  • Merkin ladder (started @ 15 count) – 50 yd lap for each decrease

Mosey to Lakeshore East Park aka Noonan’s Pit for Movement #4

Movement #4 (notable Texan Audie Murphy)

  • Dora 1-2-3 (300 LBCs, 200 squats, 100 merkins)

***running short on time, last movement abandoned

Mosey back to Bean for closing movement/cool down.

Movement #5 (finisher)

  • Yoga squats
  • Side planks
  • Name-O-Rama
  • COT



Shoutout to the DR PAX from Louisville, learned OJ posted his 200th this weekend with us.  Honored to have him with us to celebrate #200.



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