04/19/2023, 5:15 AM | The Danger Zone | 59 degrees 85% RH

40 PAX (Now we’re talking!!):  Chernobyl, G String, Knobs, Low Flow, Levy, Rooney, Lady Bug, Taxman, Animal House, Korver, Feeney, Tenacious D, Echo, Sun Dance, Uncle Jesse, OG Kick-Stand, Farva, Amadaeous, busser, Mr Hanky, Mortar, Dozier, Sticks, Chestnut, Icy Hot, Gobbler, Skidz, Sweet Roll, Toto, Tater Tot, Irish Car Bomb, Razzle Dazzle, Swiper, Strangle Hold, Ditty, Beans, Schrute, KOA, Duracell, Black Tuesday

QIC:  Black Tuesday

4:45 AM Half the group pre-ran!

5:15 AM:

Black Tuesday 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.   

Black Tuesday 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). 

Black Tuesday then informed the group that he is not a professional and to modify as necessary.  He recited the creedo – “Leave no man behind, but leave no man where you found him.”


Lap around the track – meet in the middle for Sun gods, cherry pickers, tappy taps, Big Ones, quad stretch, calf stretch, and finished off with a set of 5 motivators


The Pax then lined up on goal line and performed the following awesomeness as a group:

5 burpees – run 20 yards, 5 burpees – broad jump to 40, 5 burpees – single leg hop to 40, 5 burpees – opposite single leg hop to 20, 5 burpees – bear crawl to goal line, and topped it off with 5 more burpees.


While still catching their breath and checking their heart rates from the Pre-Thang – the PAX numbered off into groups 1 through 4, and split up to knock out stations located at the top of each of the stadium stairs down to the field.

IT went down like this:  PAX Perform exercises at station, then run back to center station (at the middle of the football field; that is stair station->center station, center station to next stair station, rinse and repeat)

The center station consisted of qty 15 PAX choice core exercises.  The stair stations consisted of the following:

Station 1 (Legs):

  1. Squats x 20
  2. Johnny Dramas x 15 IC
  3. Apollo Onos x 15

Station 2: (Arms)

  1. Merkins x 15
  2. Dry Docks x 15
  3. Shoulder taps x 15 IC

Station 3:

  1. Thrusters x 15
  2. Curls x 20
  3. Rows x 20

Station 4:

  1. 10 burpees
  2. Monkey Humpers x 10 IC

Groups got through about 6 stair stations each before Omaha was called.

The QIC tried to make sure and start with Chernobyl for Sarpy slammers, to get the long stuff out of the way – but he failed to realize he had KOA to his opposite side – so it started slow and ended slow:


  • Sarpy Slammers, 40 IC 

Name-o-rama occurred immediately after.


  • Announcements
    • Convergence on Saturday 
    • Food drive
    • Blood drive Friday
    • VQ for beans at the steel mill
  • Prayers
    • Koa and swiper families
    • Taxman’s M and future child


Special day for me – anniversary of the day YHC became a dad.

Being a parent is really a life of service.  Serving is an opportunity, not a burden.  It’s because of others’ willingness to serve that we’re all able to be here today.

Things happen for a reason, F3 has done so much for me and there are so many other men out there that stand to gain from it. F3 Omaha and the Sarpy swagger are what they are thanks to each of you choosing to serve.  A lot of times you may not even realize that you’re serving, serving isn’t always big things but it always makes an impact both for yourselves and for others.  

Leadership consists of a variety of parts, but one of the key parts is serving others. So, remember to focus externally and everyone will be better off because of it. 

Thank you!! BT

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