Thursday, January 7, 2021 | The Berm | Stone Creek Park |  Degrees

PAX (19): Panty Hose, ZBo, Nightcrawler, Birdman, Merch, Chucky, Vandelay (Respect), Black Flag, Wentworth, Doppler, Patton (Respect), Magic, Short Sale, Mac’n Cheese (Hate), Thor, Hawg (Respect), Butterfly (Respect), Theraband, Sparty

QIC: Sparty

Pre-Runners: Birdman, Panty Hose, Vandelay

Pre-Ruckers: Patton (Respect), Short Sale

YHC showed up to the Berm a little early with a quick set up to get done. To his surprise, the parking lot he had planned to use for the beatdown was covered in a thin layer of snow. Next time Doppler should advise ahead of time. This would prove to make the conditions for the beatdown cold/wet, and cause several complaints from the PAX. There was a buzz in the air and excitement as Magic returned to the Gloom this morning. We got started promptly at 05:30 with a beautifully announced welcome going through the standard F3 cadence. After the mission statement and 5 core principles were shared aloud, 2 disclosures were shared. 1. Sparty is not a professional, modify as needed, 2. YHC hurt is foot, so there won’t be any running today. Just a lot of reps. It was time to get started.

The PAX made a short mosey (no running, right? What was I thinking) to the parking lot on the other side of the park to go through a quick warm-up:


  • Sun Gods – 10 F/10 R IC
  • Cherry Pickers – 20 IC
  • Big Ones – 10 IC
  • Short Ones – yes I made up a movement, Grab the tops of your feet and squat your butt down. Push your knees out with your elbows and hold for 30 seconds. The “Respect” group seem to be the ones making the noises. Not sure if it was in enjoyment or pain…..

This completed Warm-a-rama and we went right into the Thang. Split up into 4 groups and went to work:

The Thang:

Station 1 (120 reps)

  • Merkins – 20 C
  • American Hammers – 20 IC
  • Squats – 20 C
  • Gas Pumpers – 20 IC

Station 2 (90 reps)

  • Werkins – 20 C
  • ETK – 20 C each side
  • Alternating Lunges – 15 each leg

Station 3 (100 reps)

  • Carolina Dry Docks – 20 C
  • Heals to Heaven – 20
  • Squat Ya’s – 20 C
  • Alternating Heal touches – 20 IC

Station 4 (120 reps)

  • Ranger Merkins – 20 C
  • Flutter Kicks – 20 IC
  • Monkey Humpers – 20 IC
  • Big Boy Sit-ups – 20 C

At 06:07, “Omaha” was called. The men picked up the cones and the PAX made their way back to the flags. Since we did so much core work, there was no “Mary” today.

Name-o-rama: The PAX of F3 Omaha continually fail on the sound that is associated with Birdman, lot of respect today, and Sparty for some reason got excited to yell HATE at Mac. No idea why that happened.

Announcements: F3 Foundation is now up to around $4,750 and we are encouraging the PAX to continue to give through the end of the week. Round 3 of QS is starting up tomorrow. The money will be flowing through the Foundation, so make sure to indicate the money is tied to QS.

Prayers: Short Sale gave thanks and asked for continued prayers after the sudden loss of his friend. Nightcrawler shared some powerful words about prayers for our country. Theraband & Sparty each asked for prayers.

COT: I originally had this great COT planned for today that was intended to talk about “Getting Right” and then going into the Shield Lock. After what happened yesterday, that just didn’t seem appropriate for the day. I feel that after yesterday’s events, we as a nation are going back down a dark place and that reminds me of my COT from Wild Kingdom a couple weeks ago and I want to share part of that message with everyone today, because it really applies. So often, people attempt to be optimistic and say to others, “try to find the light at the end of the tunnel.” Well something I learned from Goggins that you won’t find in his book or hear on any of his Podcast, I was lucky enough to hear him say in person. He talked about how great leaders learn to adapt and adjust to seeing through the dark. We do this every morning, literally, but we are also doing this every day. We are the ones that in tough times, are strengthened and know the path to lead others. When Covid hit last spring, so many people fell into depression or had excuses, or blamed covid for everything. What did we do? We grew, and we Accelerated. We are there again boys! What happened in DC, we have no impact on fixing those events or even influencing changes around the country. But here in our communities, we will need to have Impact. We are the ones navigating in the dark and we are the ones that provide the light for others. We are the light, men!

Prayer: Birdman led us out beautifully!



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