07/19/2023, 5:30 AM | Mainstage | Typical mid-July morning

Animal House was greeted by Chippendale, Duracell, Farva, Nae Nae, and Rowdy for some sMurph action at 4:40 AM. 5 hammers in this group.

23 PAX: 12 Gauge, Amadeus, Baby Shoes, Bullet Proof, Cadbury, Chippendale, D&D, Duracell, Easter Egg (FNG), Farva, Golden Pike, Ketchup, Nae Nae, Parsecs, Pioneer, Q Tip, Roadhouse, Rowdy, Singlet, Switchfoot, Urkle, Wait Time, Animal House. 

QIC:  Animal House  

5:30 AM AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership.    AH 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, leave no man behind but leave no man where you find him.  

Patrick a Friendly New Guy (FNG) joined as we got started moseying around the parking lot of Millard South High School. 

Warm-o-rama: Shovel Flags

  • 10 Side-Straddle Hops IC
  • 10 Tappy-Taps IC
  • 10 Forward Sun Gods IC
  • 10 Backwards Sun Gods IC
  • 10 Big Ones IC

  Mosey a lap and head to the South End Zone  

Cut a Flip with everyone leading one exercise

  • 5 Merkins
  • 5 Big Boys

  Mosey a lap and head to the South End Zone  

Contra-Burpee-Broad Jumps

  • 1 Burpee, 1 Broad Jump
  • 2 Burpees, 2 Broad Jumps
  • 3 Burpees, 3 Broad Jumps
  • 4 Burpees, 4 Broad Jumps
  • 5 Burpees, 5 Broad Jumps
  • 6 Burpees, 6 Broad Jumps
  • 7 Burpees, 7 Broad Jumps
  • 8 Burpees, 8 Broad Jumps
  • 9 Burpees, 9 Broad Jumps
  • 10 Burpees, 10 Broad Jumps
  • Run back to the South Goal Line and then Bernie Sanders to the 6.

 I am positive, that everyone enjoyed this part of the beatdown. 

We then ran another lap around the track and met in the Southeast corner of the football field.  

5 of Diamonds

  • 5 Squat Jumps at each corner of the track

  Time was running short, so we then did the following in the Southeast corner of the football field.

  • 10 Flutter Kicks (IC)
  • 15 Carolina Dry Docks
  • 20 LBC’s

  Followed by Mary:

  • Sarpy Slammers

Name-a-rama, we had the pleasure of naming Patrick.  Wait Time won the naming game, coming through with Easter Egg, IYKYK.  


  • Shoe Drive – bring you gently used shoes to a site.
  • Pit Stop and him M, Lindsay.
  • Wait Time, congratulations on 8 years of F3.  I appreciate you bringing F3 to Omaha and continuing to give the gift of F3 away. Help him celebrate tomorrow and the Labyrinth.
  • Chippendale’s daughter’s healing.
  • 12 Gauge continued recovery.

COT: When was the last time you were grateful for being tired?   That you have a body that works and allows you to come out this morning and push yourself to the point of being tired?   The next time you want to sleep in, dog it, go slow, think about the person who’d kill for the chance to do what you just did. I appreciate all that joined me this morning in the Gloom!  Aye, AH.

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