01.21.20 /AO – The Colosseum/  Temp: +1 (yay!).  Real Feel=(-11) 

Pax: Tater Toot,  The Plague (Cough), Polaroid, Splinter (Ouch), Chicklets (Respect!), Khakis (Respect!), Short Stack (Hate!), Waffle House (Respect!), Folsom (whatever), Crawl (daddy!), Blue Suede, Stella!, Safe Ride, Ponzi (late again?), Big One, Firewalker, Weebelo, Blue Chip, Betamax, Tin Cup, Tonight Show, Brazilian, Bloodshot, Slow Pitch, Armbar, Smashmouth, Jean-Claude


Jean-Claude promptly welcomed the PAX to F3 Omaha at 5:31, waiting on our Guest Hype Man for the day, Waffle House!.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made there way onto the track for a single lap.


The PAX moseyed around the track for a lap and continued to The top of the key for a musical warm-a-rama.  Once at the location,

Once in the location, JC cranked the 2007 classic “Cupid Shuffle” by the artist, Cupid in anticipation of Valentine’s Day next month. 

Directions given:

  • Begin in Plank formation.  When the music starts, perform Mountain Climbers.  When you don’t have other instructions (shown below), keep at the Mountain Climbers.
  • On the word Down, perform a Merkin
  • If a direction is called, shift in that direction (to the left, to the right)
  • On the work Kick, perform a Donkey Kick

Over the course of the 4 minute (which felt like 10), the PAX completed

  • 64 Merkins
  • 18 Right Shifts
  • 18 Left Shifts
  • 19 Kicks

Mumblechatter decreased significantly about halfway through; AO may have heard some cheers at the conclusion of the song.


“JC’s 20 for 2020”

Lighting and Signage was laid out on the track to help the PAX complete the following while an Unparalleled Playlist of 10 songs provided emotional support in addition to Waffle House’s Starting whistles for the following:

100 yard dash

50 yards recovery

25 yards wheelbarrow (modify to bear crawl if necessary)

-Switch partners or position

25 yards wheelbarrow (modify to crab walk if necessary)

100 yard dash

50 yards recovery

25 yards partner carry (modify to partner push if necessary)


25 yards partner carry (partner push)

The objective was to complete 10 laps, which would produce 20 of the 100yd dashes desired in under 34 minutes.  Waffle House provided the starting whistle for those who chose to take advantage of his services on the near side dash.  What started as 2 large groups spaced across the track from each other, quickly deteriorated in to partners going at their own pace and modifying as necessary.  Weather conditions did not help, as only 3 lanes were clear of snow on the track.

A suggestion was made to put this one in my back pocket and save it for a hot summer day.  I will definitely take that advice!


What better way to have Mary than with the song “Proud Mary” by CCR?  This gem can be found in the exicon (a nice search function is to type “music” in the search bar).  Directions follow:

  • Start of song, perform big boy situps
  • When chorus “rolling” starts, switch to Gas Pumpers
  • Switch to Flutter Kicks until chorus
  • Gas Pumpers
  • Big Boys
  • Gas Pumpers
  • Flutter

You get the idea.  If you don’t check out f3nation.com


I named this event “Tribe” as a tip of the hat to Sebastian Junger, author of the book Tribe.  While much of this work addresses war time and catastrophes that bring each other together, the themes can be applied to everyday life.  Struggle brings out community and forges bonds. 

 It is not uncommon to look back on challenging events with fondness because you were unified with your tribe in a common goal.  You didn’t bicker about unimportant things, you just worked together to get through the event. 

Today’s exercise event helped forge our tribe.  It was tough, and that makes it memorable.  We shared in the experience which strengthened our bond.  Our bonds can be used not only for exercise, but to lift each other up during challenging times, to support each other in our daily lives and struggles.  How much more do you trust someone when you have seen them struggle, when you have struggled with him? 

Thank you Crawl for introducing me to the Tribe.  Thank you everyone for welcoming and struggling with me today, across all of our AOs.   


Sparty’s Pop-up AO

Big One’s

No Doze

– Jean-Claude

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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