January 26, 2021//Westside High School//AO-The Colosseum//18 degrees/12 inches of fresh snow//

11 Pax: Huffy, Sister Act, Stella!, TC (Respect!), Space Bar, Brazilian, Hoosegow, Ice T, Wentworth, Betamax, and Folsom.

Q: Folsom

The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, and then Folsom led the PAX on a mosey down the sidewalk and into the far corner of the back parking lot.

Warm O’ Rama

  1. Seal Jacks ICx20
  2. Copperhead Squats ICx15
  3. Tappy Taps ICx10
  4. Abe Vigoda’s ICx10 each direction
  5. Jump Squats ICx10
  6. Cherry Pickers ICx20

The Thang: Find a hill to semi-safely run up

Folsom had the PAX run to hill just west of parking lot and then partner up. The first set of partners got to pull each other in the sled approximately 50 yards. When they were done they passed the sled to the next set. Everyone got to go twice during the thang. The rest of the parnters had one partner run up the hill and perform 10 IC Monkey Humpers, before running back down. While that was going on the other partner performed the following exercises AMRAP. See below. After each partner did the exercise, they moved to the next one on the list. We got through these around 3 times. With no pre-thang and the snow making running hard, this was a grind. Pulling your partner and getting pulled by your partner in the sled was a welcome, yet exhausting break. Folsom’s punk playlist also helped to keep the PAX energized!


  1. Merkins
  2. Heels to Heaven
  3. Alternating Step Back Lunge
  4. Cherry Pickers

MOM: The PAX ran back to the parking lot and up in the snow tracks Folsom had made when he pulled around to drop the sled and speaker.

  1. Captain Thor to 16IC American Hammers
  2. Freddy Mercury 20IC, but hold each side for a 4 count
  3. Revers Box Cutters 20IC

Announcements/Prayers:  Be careful about parking at schools in snow, because they may be attempting to clear the lot where you parked.

COT: As admitted by Dredd and OBT in Freed to Lead, if someone has a good idea and it works for you, then steal it. Which is what I’m doing to Khakis. He had this great idea to use his CoT’s to talk in more detail about the core principles of F3. MLK Day was the perfect day for Khakis to talk about how F3 is open to ALL men. Today was the perfect day to talk about why F3 is always held outdoors. (No, they did not see Covid-19 coming, but it might have been because they started in North Carolina and they didn’t see winter in Omaha coming.) I searched Freed to Lead and even did a Google search for the why behind being held outdoors was one of the Big Five core principles and I couldn’t find much. It definitely ties into the other principles, like it’s a lot easier to be free if you’re outdoors. It’s also easier to be open to all men outdoors. But as I looked deeper I think I found a reason. When talking about why the beatdown has to be hard, our founders retell the story of Tom Sawyer. Tom was punished by having to whitewash the fence on a Saturday, but he soon turned that chore into something the other kids were paying him to do for him! How? By telling them it was so hard, they couldn’t do the job like it needed done. Maybe one in two thousand boys could do his job right. Our founders go on to explain that by making it hard, Tom made it play, and by making it play he made it something everyone wanted to do. If it’s easy, it must be work, but if it’s hard, then it is play. F3 beatdowns are hard to make them play instead of work, and being outdoors makes things harder. Not every day, but days like today, days with 12 inches of fresh snow, make a simple mosey hard, and therefore play. I think they really tapped into something because even when I’m not at a beatdown, I like being outside now. I like the feel of the grass under my feet and sun on my face. A man is wild, and being out in nature doing wild things suits a man best.

Aye- Folsom

F3Omaha - 1950 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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