February 29, 2020/AO – The Pit/Temperature: 30ish

Pax:  Gunner, Fire Walker, Tenderfoot, Stretch, Lemon Law, Gipper, The Plague, Bloodshot, and Safe Ride

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 7am.   The Mission Statement and Disclaimer were given.  The beatdown then commenced.


The PAX moseyed from the shovel flags around the pond and then across the way to an open area.  During the mosey the PAX took turns carrying a 20-lb ruck plate.  Once at the location, the following exercises were performed:

  1. Tappy Taps x 15 IC
  2. Imperial Walkers x 15 IC
  3. Windmills
  4. SSH x 20 IC
  5. High knees x 20 IC


The PAX remained in a circle for a good ol’ fashioned fire drill.   Everyone chopped feet while each PAX called out “Fire” (with Fire Walker calling out his name) resulting in all PAX hitting the ground, roll right, merkin, roll back left, another merkin and then pop up and go back to chopping.  This continued until all PAX had called “Fire”.

The PAX moseyed back past the shovel flags, again taking turns with the 20-lb plate and stopped at the concession stand near the ballfields for wall sits/balls to the wall with the ruck plate. 


Continued mosey to the football field and paired up for a 2-man grinder.  One man positioned at one goal line performing exercises with the other man running the length of the football field and back.  The two would switch positions.  Reps were cumulative.  The exercises and reps were as follows:

Merkins: 100

Squats: 150

Big Boys: 100

Alt. Shoulder Taps: 75 IC

Lunges: 150

SSH: 100 IC

LBCs: 100 IC

Safe Ride called Omaha at 7:47.  PAX moseyed back to the shovel flags, again passing around the 20 lb ruck plate.


  1. Flutter Kicks
  2. Gas pumpers
  3. American Hammers


Safe Ride talked about carrying extra weight, whether that’s problems with work, old relationships, kids/wives/significant others, politics, etc… Most, if not all of that “extra weight” that we carry is outside of our control.  We can’t always find the solution with an issue at work.  We can’t make another person act or feel a certain way.  One quote Safe Ride found about this issue was as follows: “Sometimes you don’t realize the weight of something you’ve been carrying until you feel the weight of its release”. 

Today we all took turns carrying a 20-lb ruck plate.  It was a lot easier to run when you weren’t the person carrying the weight.  Let’s implement that into our lives.  Stop carrying the extra weight of the world on your shoulders.  You’ll realize life is a lot easier to run once that happens. 


  • First Friday lunch next week
  • TAPS for Splinter and his family. Get on the meal train if possible to help out.
  • TAPs for all the PAX dealing with ailments and other issues.

The Plague took us out in prayer.

Much love!

Safe Ride

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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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