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

100% Free

Men Only

Always Outdoors

Peer Led

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.

F3Omaha - 1536 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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