July 28, 2020/AO – Wild Kingdom/Temperature: a beautiful 67 degrees                

Pax:  Wait Time, Biff, The Curse, LPC, Birdman, Wentworth, Merch, Rollbar, Hard Hat, Fish Oil, Crab Cakes, Hawg (RESPECT), Butterfly (RESPECT), Rampage, FDIC, Thomas.

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 5:30am.   The Mission Statement and Disclaimer were given.  The beatdown commenced thereafter.


The PAX moseyed around the drive from the shovel flags and made their way to the open grass area.  Once at the location, the following exercises were performed:

  1. SSH
  2. Tappy Taps
  3. Chilly Jacks
  4. Imperial Walkers
  5. Windmills
  6. High knees


The PAX remained in a circle for BLIMPS.  The exercises were 5 burpees, 10 Lunges, 15 Imperial Walkers, 20 Monkey Humpers, 25 Plank Jacks, and 30 Squats.  Plank until the 6.  Safe Ride encouraged the PAX to use good and accurate form during the exercises.


The PAX moseyed to an orange cone Safe Ride had set up near the WAR/pre-thang area.  Once at the cone the PAX paired up for a 2-man grinder.  One man performed an exercise while the other ran down and back to a cone Safe Ride positioned approximately 60 yards away.  Upon the runner’s return the two switched.  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 6:07am and proceeded with MARY.


There was a lot of encouragement from the PAX as they grinded their way through the beatdown.  Wentworth accused the Q of moving the cone further away.  Recognition to Birdman was given as he was literally sprinting back and forth from the cones.  Post-workout, Hawg thanked Safe Ride for his awesome playlist and Hawg further noted that the Site Q (Tonight Show) for Wild Kingdom needed to step his game up moving forward.


Kickstart My Heart – Motley Crue

Breaking the Law – Judas Priest

Monkey Wrench – Foo Fighters

Balls to the Wall – Accept

Paranoid – Black Sabbath

Master of Puppets – Metallica

Man in the Box – Alice in Chains

Killing in the Name Of – Rage Against the Machine


  1. Flutter Kicks
  2. Freddy Mercuries – hold IC
  3. Gas pumpers
  4. American Hammers


Safe Ride read the following quote from Wyatt Earp: “Fast is fine, but accuracy is everything.  Wyatt was referring to a gun fight, but this quote can be used to describe all aspects of life.  We all rush through things to finish a work assignment, yard work, helping with kids’ homework, etc… However, if we are too fast, we make mistakes.  Slow things down.  Don’t rush.  Accuracy is everything.


  • Birdman provided an update regarding the mother of a close friend.  She was previously diagnosed with COVID-19 and given a 20% chance of survival.  She has now tested negative for the virus and is expected to recovery.  TAPS!!
  • Prayers for Thomas and his M as she has a job interview today.
  • Grow Ruck is happening the weekend of August 15th.  Reach out to Rollbar with any questions or concerns.
  • Starfish/Expansion week continues with the official openings of the Battlefield, Combine and Canyon. 

Much love!

Safe Ride

F3Omaha - 1544 posts

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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