Back Blast at TOP ROPE 10/28/2020 GHOST Q WEEK
Welcome To F3
The Pax conjured around the shovel flags in great anticipation of who would lead them through
this days gloom 0530 came and silence, criquets, eyes wandered around from HIM TO HIM.
Then bursting onto the site from what appeared to be out of thin air was a Masked HIM who
appeared to be alone but not afraid. The entrance was well received by the PAX smiles were
around and few were thinking what the hell? Who is behind the mask. So the beatdown
Mission of F3
Plan Grow and Serve small workout groups for the invigoration of male community leadership
5 core principles
Always ends in a Circle of Trust
The Pax were lead to a not so routine location and circled around a lantern with yes a second
Masked Q to lead them in the Warm a rama! And so it begins!
Mosey T around parking lot to soccer field for warm a rama
F3Omaha had 22 PAX post at F3 TOP ROPE 10.28.2020
22 Degrees clear and slightly breezy.
Spartry, Scrapper, Wait Time, Big One, Brizillan, Tube Socks, Roadhouse, Zero Rez,
Spreadsheet, FNG, Arm Bar, Pele, The Curse, Saul, Griswald, UHaul, Skipper, Short Sail, Hard
Hat, Rollbar, Birdman (Q), LPC (Q)
Warm a rama (Led by Birdman)
SSH – 20 IC
Tappy Taps – 12 IC
Big Ones – 12 IC
LBCs – 15 IC
Plank, Merkins, Mtn Climbers, Merkins, Plank Jacks, Merkins, Mtn Climbers, Merkins
Thang Stations (Explained by LPC)
Mosey to first set of lights on street. Numbered off into 2 groups. Competed the same
sequence of exercises up the street. Rinse and repeat after returning to the start.
1. Merkins (30)
2. Squats (30)
3. Mtn Climbers (30 IC)
4. Side Straddle Hop (30 IC)
5. Big Boy’s (30)
6. Groiners (30)
7. Sumo Squats (30 IC)
8. Carolina Drydocks (30 IC)
9. Bonnie Blairs (30 IC)
10. Burpees (20)
Around the world American Hammers
Attention to social distancing, family and friends battling health issues.
LPC Quoted the “Man in the Arena”
What kind of men are we and do we want to be surrounded by. We look around this circle and
these are the men that choose to be in the arena. We are blessed to be around such men who
are willing to endure, who want better. When we have the urge to leave the arena or start going
the wrong direction the men around us are the ones that bring us back to the area. This is
exactly why I am so grateful to share the Q with Birdman. From his journey and where he is at
now and getting to know him. He is accelerating, authentic, and inspiring. Birdman chooses the
arena. I am grateful to be in the area with him and look forward to see him become even
stronger tomorrow than he is today.
(paraphrasing) Birdman- It is so refreshing to be part of a group where men can be men. We
can disagree, ask for a discussion or debate our positions and not be blinded by pride or
selfishness. We seek to understand each other before judging one another. We gain respect for
one another by seeing a man's resolve and confidence to defend something he believes in.
Having the space to do so is rare. This is why it is so important to EH guys. To not open the
door to guys to experience an environment of freedom to not only lead but understand and
discuss is truly a disservice.