04/12/2023, 5:15 AM | The Danger Zone | 59 degrees with a light Southeast wind

30 PAX: Baby Shark, Beans, Bends, Black Tuesday, Busser, Chestnut, Clubhouse, Dozer, Duracell, Ear Tag, Echo, Farva, Girl Dad, Icy Hot, Knobs, KOA, Ladybug, Mr. Hanky, Nae Nae, Roadhouse, Rooney, Schrute, Skidz, Styx, Sundance, Swiper, Uncle Jesse, Willie Miller (FNG, that still has no name), Gobbler, Animal House.  In addition, Razzle Dazzle did his customary, when he needs to get to work early run around the lake.

QIC:  Gobbler and Animal House

5:15 AM          Gobbler welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership. 

Gobbler then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and the credo of: we leave no man behind but leave no man where we find him.

Gobbler then informed the group that he nor Animal House are professionals and to modify as necessary. 

No official Friendly New Guy’s (FNGs) but we did have one that joined us for all but the final part of the workout.  His given name is Willie Miller.  Willie, please come back.

Warm-a-Rama  –  We moseyed to the Baseball fields for warm-a-rama.  Gobble explained that the DZ took on a sports/games montra, with Qs playing everything from baseball, soccer, football, frisbee, golf, with one even happening on the tennis courts.

  • 20 – SSHs
  • 10- Tappy Taps
  • 10 – Big Ones
  • 15 – Sun Gods – Forward
  • 15 – Sun Gods – Backward
  • 20 – Imperial Walkers

Mosey to Sum-Tur – Discuss naming ideas and how things change…Buffalos, Sum-Tur, Walnuts

  • 10 – Lunges Each Leg
  • 20 – Squats
  • 10 – Merkins

Mosey to Front of School – Discuss impactful HIMs to get the AO going: Jean Claude, Firewalker, Tater Tot, Girl Dad, and of course Rooney, the principle, the head honcho, keeper of the keys, the man who controls the lights! So, we did a few exercises for him:

  • 20 – Johnny Dramas (heels off the curb))
  • 20 – Decline Merkins

Mosey – to the Hill and turned it over to Animal House.

The Thang: Everest

Cut a Flip:

  • 5 Merkins followed by 5 Big Boys (10 Rounds of each) on the concrete right by the hill.  You’re welcome Swiper!

Happy Jacks:

  • 5 Side Straddle Hops (IC), 2 Jump Squats (Until all of the PAX had an opportunity to count).
  • In the future, as Ear Tag reminded me, we should have just counted to 7.  Thanks Ear Tag for the assist

Mosey to the hill


  • Go to the bottom of the hill
  • Do 5 Burpees
  • Going up the hill do 5 Lunges and then perform 5 Air Squats until you are to the top of the hill.
  • Go to the bottom of the hill
  • Do 5 Burpees
  • Going up the hill do 5 Lunges and then perform 5 Merkins until you are to the top of the hill.


  • Sarpy Slammers # of Pax (IC)

Appreciate the assist KOA as Animal House almost forgot Namearama.


  • F3 Omaha Convergence (5-year Anniversary), 4/22 staring at 5:30 AM Oracle (Boys Town).
  • Freed to bleed, 4/21.  Sign up on Slack and WhatsApp.
  • Prayers for KOA and family.
  • Prayers for all those dealing with ailments and illness.
  • Prayers for all that was unsaid but in our hearts.


The people around you matter.  You need the right people who will challenge you and make you better.

F3 Omaha makes me better and that has to do with all of you.  Thank you for coming out to celebrate the 2-year anniversary of The Danger Zone.  Thank you for all the support this year, it has been an honor.  Finally, come out next week to support Black Tuesday as he assumes the pilot seat.

Aye, brothers!  I appreciate you all coming out to join me today. Keep accelerating! AH

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