Friday, January 1, 2021 | The Combine | Kiewit Middle School | 16 Degrees

PAX (14): Birdman, Thor, Slow Pitch, Tater Tot, Wentworth, Khakis (Respect), The Plague, Griswold, Toto, The Curse, Mac’n Cheese (Hate), Panty Hose, Grillz, Sparty

QIC: Sparty

Pre-Runners: The Plague, Panty Hose, Tater Tot

YHC was eager to be on the Q for the 10-Year Anniversary beatdown and showed up to The Combine a little early. There wasn’t much setting up to do, so there wasn’t much of a rush. YHC was excited to see the men pulling into the parking lot as the Pre-Runners mosey’d by. At 05:15 sharp, Sparty welcomed the PAX. “10 Years ago today, a bunch of men got together to workout in a park, and didn’t have a name for it. Today, we go by F3: Fitness, Fellowship, Faith. This group was created to help Plant, Grow, and Serve small workout groups for men, for the invigoration of male community Leadership. We exist with 5 core principles: We are Open to All Men, we are free, we are always held outdoors, we lead in a rotating fashion, and we always end in a COT. I am not a professional, so please modify if you need to. Today we will be combining some things for the past with things from the present. That being said we are going to take a job and I think I’ll call it a ‘mosey’”.

As the PAX made their way around the parking lot, their balance and attention was tested as they had to navigate their way over the ice. As we made our way half way through the parking lot, we stopped for a quick Warm-a-Rama:

  • Tappy Taps – 10 IC
  • Tater Taps – 10 IC
  • Big Ones – 10 IC
  • Sun Gods – 10 F/10 R IC
  • Cherry Pickers – 10 IC

These exercises were an absolute delight to Slow Pitch as he was still recovering from the overwhelming amount of butter he consumed the night before from his seafood extravaganza. There was a plethora of mumblechatter which Sparty was deeply touched by to hear the positive energy of the PAX. At one point during the Tater Tap cadence YHC realized that no one, and I mean no one, was counting haha. Upon the conclusion of WAR, the PAX made their way back to the shovel flags to start the beatdown. It was at this point that Sparty went back in time and pretended to play the role of Dredd as best he could. “We are now going to start the workout, and I want to call it The Thang.”

  • Introduction to Basic exercises
    • Traditionally know as pushups, we’ll call these Merkins – 10 count
    • Wide Pushups, or Werkins – 10 count
    • Diamond Pushups, Diamond Merkins – 10 count
    • Merkin Rows – Modified from Partner Incline Merkins
  • Mosey
    • Rather than calling them jumping jacks, I have no idea why, but I am going to call these Side Straddle Hop – 10 IC
    • Squat Thrusts – 10 count
    • Mountain Climbers – 10 IC
  • Mosey
    • Monkey Shockers??
      • Grab the back of your ankles and move your butt up and down, Monkey Humpers – 10 IC
      • A tempo squat kind of like a snake, Copperhead Squat 10 IC
      • Called on the PAX to make an exercise up, Toto spoke up and offered 10 “Goof Balls” is what he called them.
    • Mosey
      • Jacob’s Ladder – 5 trips up the hill with burpees increasing the number of burpees each trip up

After the last trip up the hill, YHC grabbed a note that was taped to the shovel flag and read OMT’s quote: “Qrusaders, Blood, Sweat, Toil, & Bear will breed a deep regard called brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “You against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away. It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??”

  • Mosey to the school building
    • 30 Second People’s chair

Sparty let the men know that they had just completed the original F3 Beatdown from 10 years ago. There was still time remaining, and YHC was prepared to keep the PAX moving. We mosey’d back to the Shovel Flags and circled up. We Proceeded to do a 6 minute Tabata where the men would work for 20 seconds, then take a 10 second break. Today was about the PAX, not Sparty. We went around the circle and each PAX member chose an exercise to do when it was their turn. Some exercises worth noting: Sparty and The Plague went with their go-to Burpees, Slow Pitch unexpectedly went with the old football coach “hit-it’s,” and Khakis introduced the PAX to some sort of Brazilian squat, which apparently Brazilian does squats like he is attempting to hurt his back with every rep.

There was still some time left that YHC did not want to be wasted, so it was Beaver Run time. The PAX made two trips around the parking lot running around like zombies, stopping every 40 seconds to do merkins. We stopped at the flags and finished off the beatdown with “Rancid American Hammers.” It was a fun beatdown that still pushed the men, but also allowed them to pay respect to the Redwoods that helped launch F3.

Name-o-rama: It was a solid group effort and the only hiccup was that Sparty said 10-year reunion rather than anniversary (Idiot)!

Announcements: CSAUP tomorrow, 6:01 start at Stinson Park and all the PAX are encouraged to come out. With regards to the 3rd F component, YHC is very encouraged by the generosity we have seen thus far with donations.

Prayers: Khakis’ M (Jeans – nice one Plague!), Slow Pitch’s friend, Griswold’s 2 friends/neighbors, and Sparty asked for prayers from the PAX.

COT: While in my office this week, I was listening to the COT podcast as I was trying to come up with something inspirational for my message today. Hello Kitty made some incredible statements about 7 minutes into the podcast that I wrote down and had to share with the PAX: “Think about all that has happened over these last 10 years, what the future holds, it’s really rather incredible. Spurred out of an idea, but something that was in the hearts of men across this nation was unlocked. We are part of a movement. This movement to end Sad Clown syndrome. This idea that male leadership was being removed from necessary parts of our society. Tell me another organization that says in their mission statement, “to invigorate male community leadership!” This embodies and really summarizes what F3 truly is. What I would like to do now is give the PAX the opportunity to share what is in their hearts with regards to what F3 means to you. You are not required to share, but if you do have something you would like to say, I want you all to have that opportunity.

Most of the PAX shared some deep emotions in giving thanks, acknowledging someone, or just talking about how much their lives have changed as a result of being a part of F3. Sparty then took it upon himself to do what he loves most at this point in the morning, call upon Slow Pitch (unexpectedly) to take us out in prayer.

Prayer: Beautiful words by Slow Pitch



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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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