The Sanitarium (Home Depot Audible) – Mystery Date Bucket Beatdown

1/26/2021, 5:30 | The Sanitarium (Home Depot parking lot audible) | 18 Degrees, Dark, lots of snow 

PAX: Icy Hot, Girl Dad, FNG – Turnover, Tony Tiger, Trench, Rooney, Feeny, Baby Shark, Soda Pop, Tater Tot, Grease Fire, Skittles, Knobs, Squeeky Clean, Gobbler, Ferdinand, KOA, Ear Tag, Boiling Point, Fire Walker, Jean Claude

QIC:  High Life

At 5:30 AM High Life welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today? There was 1

High Life then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! So modify as needed” disclaimer


1.Ran the hill from Home Depot parking lot to 84th st


1.​15- Tappy Taps- IC

2.​15-Cherry Pickers-IC

3.​15 Side Straddle Hops


Pax numbered off into groups of 3 for a merkin, burpee relay. Group one positioned themselves on the south side of the parking lot and began performing air squats until they were released by group 2.  Group 2 positioned themselves on the north side of the parking lot about 50 yards from Group 1 position and began performing flutter kicks until they were released by Group 3.  Group 3 sprinted from Group 1s position and stopped halfway for 3 burpees and continued sprinting to Group 2 position to release them.  5 merkins were performed halfway to Group 1s original position. 


The consisted of 4 cones spread 25 yards apart forming a square and two buckets in the center. PAX then circled up around the buckets.  One PAX member would read the mystery exercise from the bucket while the PAX to their right began running to the 4 cone stations.  • The runner would sprint to cone 1, perform one burpee, sprint to cone 2, perform one burpee, side shuffle to cone 3, perform one burpee, back pedal to cone 4, perform one burpee, sprint to the buckets.• The remaining PAX performed the exercise that was drawn from the mystery bucket until the PAX runner returned to the center buckets.

Once the PAX runner returned to the buckets, they picked a new mystery exercises and read it in cadence while the PAX member began the cone running.

Mystery Exercises included in the bucket were:1. Air Squats2. Merkins3. Monkey Humpers4. LBC’s5. Bobby Hurleys6. Low Dollys7. American Hammers8. Burpees9. Carolina Dry Docks10. Murder Merkins11. Box Cutters12. Freddie Mercurys13. Hand Release Merkins14. Mountain Climbers15. Side Straddle Hops

High Life called Omaha at 6:05am and the Pax started Mary that consisted of 10 Big Boys and 22 rounds of Sarpy Slammers Rancid style

Announcements/Prayer Requests: • Pray for all PAX struggling out there. Prayers for safe travels in the snow


High Life talked about his first beat down and why he chose to keep coming back. The second F, the fellowship, the glue, is something special that everyone looks forward to when they attend a beat down. We also talked about consistency and how important it is to be consistent with good habits in your life. The HIM of F3 Omaha are consistent with not only their hard work at beat downs, but their attitude and respect they show each other. High Life read a quote by Dwane Johnson “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come”

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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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