Fight School

AO: The Rubicon

When: 02/20/2020

QIC: Betamax

PAX (15): False Start, MillerTime, Devito, Cookie, Trebek (Respect!), PitStop, Cowboy (Respect! Respect!) [DR Seattle], Special K (Respect!), Pinkey, Fanny Pack, Half Dog, Pellets, Lumbergh, White Claw, Beta Max [DR Omaha].


[editors note: I, lumbergh, was thrilled when Betamax reached out from halfway across the nation wanting to pick up a Q. His goal is to lead 20 workouts this year when only 13 are available in his area. We hope to see him again where Rubicon can teach him a few new things to bring back with him.]


The Q kicked things off promptly at 5:30 a.m. given the chilly temps and rain so everyone could get warmed up! After confirming that there were no FNG’s, Beta Max gave the F3 mission statement and core principles.

The Q then instructed the PAX to split into two lines to create a tunnel, as “We Will Rock You” blared on a waterproof Bluetooth speaker. Each HIM took turns running down the tunnel and throwing some punches as the PAX performed overhead claps and then seal claps in cadence to the music.

As the song concluded, the PAX began a mosey to the pool parking lot to “Eye of the tiger.”

Warm-O-Rama was performed to “Kung Fu Fighting”

Sun gods (forward) x 15 IC
Sun gods (reverse) x 15 IC
Hairy Rockettes x 20 IC
SSH x 10 IC
Tappy Taps x 15 IC

The Thang:

Mosey from pool parking lot to end of concrete near baseball field (?) – It was dark… unknown to the Q what was “beyond” the pavement (although it was 100% going to be mud if we proceeded) to “Here comes the hotstepper.”

The Q welcomed everyone to the “central boxing ring” and “Flower” began to play and the exercises below were completed. The song is only three minutes long, but to many, it felt like 10 minutes.

That is a lot of jump roping and switch stances to do!

• Jump rope
• Switch stance
As the song concluded, the PAX began to mosey back to the pool parking lot to “Click Click Boom.”

The Q welcomed everyone to “the central wrestling area” as “Get back up again” echoed. Everyone was invited to take a seat…. against a partner for modified wall sits. This lasted until everyone looked uncomfortable. Everyone circled up and performed bob and weaves for the remainder of the song.

The Q cranked up “Gonna Fly Now” (Rocky theme song) and directed everyone to split into two lines facing each other. The person facing you was your partner. One partner stayed held a plank while the other sprinted around the parking lot to tag their partner out.

Once the song concluded, “Mortal Combat” began to play and partners continued the hold a plank, but this time the other partner performed a burpee punch combo (when coming up from a burpee, each HIM landed in a left stance, performed a left jab, a right jab, a left hook, switched to complete on the right side and tagged their partner as they began to plank.

“All of the lights” began playing, which indicated it was time to mosey back to the shovel flag.

When the six was in, everyone formed a circle to perform a ring-o-fire (monkey humpers to the beat of the music) as “Knockout” played. Each HIM took turns going into the middle to show their stuff. The Q went first to demonstrate a roll, while other PAX did some impressive feats in the pouring rain.

The PAX once again formed two lines, facing each other.

One partner performed deep squats while the other partner threw punches (hitting just air) and took turn switching (back and forth) for two minutes.,


Omaha was called at 6:10 so the PAX could knock out a few minutes of Marge (legs at 90 degrees) and Homers (legs held 10 degrees off the ground), 30 LBC’s (IC) and 30 American Hammers (IC) \.

Name-o-rama – 15 PAX, including two guest HIM visiting for work DR from Seattle and Omaha. Seriously…where else does this happen?!?! Not many groups are universally accepting like this brotherhood.


BetaMax briefly reflected on his time in Alpharetta as a man in desperate need of F3 but he didn’t find it until his return to Omaha. It was incredible to be welcomed with open arms by this PAX.

Naked-Man Moleskin:

The following quote was shared by PitStop:

You only get one shot, so: “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a Ride!” -Hunter S. Thompson

DR Q reflection… The Rubicon AO HIM were seen RUNNING WITH DISPENSERS FULL OF COFFEE (and all the supplies – cream, sugar, stir sticks, etc.) in the pouring rain to a covered pavilion. Specially branded  [editors note: and eco friendly!] “Rubicon AO” coffee mugs were supplied for use by the PAX. These Alpha HIM have one-up’d a majority of F3 Nation, when it comes to their coffeeteria IMHO.



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