21 degrees, Big beautiful full moon. Very calm, windless morning. Perfect morning for a beatdown.

PAX: Tater Tot, Tugboat, Space Bar, Tube Socks, Water boy, Big One, Blue Chip, Tuner, Saul, FDIC, Black Flag, Mother Goose, Wentworth, Ice T, Folsom, Grease Fire, Z-bo, Firewalker, Splinter, Vandelay, Slow Pitch, Crab Cakes, Convoy

Q: Roadhouse

I arrived at the Spike a little before 5 am. There were already some cars there as a group got ready for a Pre-run. By 5 a large group had formed and took off into the neighborhood. I had some setting up to do. Originally I was hoping to be on the football field but it had been untouched after the snowstorm. That wouldn’t work. My next hope was the West parking lot… also untouched and covered in snow. It looked like the East lot was our best bet. It would do…

I got my lights and workout sheets set up and walked back to the shovel flags. While I had everything ready I felt unprepared. I took a few minutes to get mentally there before the Pax showed up. By the time the clock hit 5:30 there were 24 of us ready for a beatdown.

I called the group to order and went through the cadence. Welcome F3, five core principles, mission and disclaimer… I am not a professional. As we started to mosey, Tater Tot leaned over to me and said, “I’m glad we don’t have to do a Steinl this morning…” Oh Tater… I am sorry brother. If you only knew. We then moseyed to the parking lot in front of the high school. We circled up for a little warmarama.


SSH’s (Jumping Jacks) 15 IC

Tater Taps 15 IC- led by Tater Tot

Big Ones 15 IC- Led by Big One

Sun Gods 10 each

Monkey Humpers 15 IC- Led by FDIC

After Warm-a-rama we moseyed to the East side of the lot and circled up around a lantern. The PAX knew what was next; Roadhouse’s signature Sexy PreThang. What they didn’t know is that this pre thang had a twist. At the same exact moment, Wait Time was Q’ing at the Woodshed and he and I had talked earlier in the week about mixing things up. He was known for the Steinl and I was known for being sexy as hell… I mean for my sexy pre-thang. We decided to switch it up. I announced this to the group and received a collective groan from the group. The Woodshed definitely got the better draw this morning… I did my best to do Wait time proud and led the group through the Steinl.

Pre-Thang- STEINL:

Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Left) | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Right) | Merkins x 10

After the Steinl, we counted off into groups of 3. There were three stations with four exercises at each one and each group would head to their station and begin the beatdown. After the third station, the group would head to the middle of the triangle and do ten burpees before moving to the next station.

THE THANG: The Bermuda Triangle


20 Copperhead Squats

20 Bonnie Blairs

20 Bobby Hurleys

20 Sumo Squats


20 Heels to Heaven

20 LBCs

20 Starfish Crunches

20 E2K


20 Carolina Dry Docks

20 Cherry Pickers

20 Overhead claps

30 Air Presses

Center of the Triangle- 10 Burpees

At 6:08 I called Omaha and brought everyone back to the middle for Mary.


Flutter Kicks 20 IC

Box Cutters 20 IC

Rosalita’s 20 IC

American Hammer Rancid Style 25 IC

The workout was complete. We knocked out Nama-a-rama without a hitch.

Prayers and Announcements:

Cheap Seats and his wife are having a baby today.

Tugboat shared a prayer of thanks for his family receiving the Vaccine. The sign ups started this week so get your elderly relatives signed up.

FDIC celebrating 21 years of marriage today. Impressive (for the record, if you add up both my marriages, it doesn’t even come close to 21 years….)


The difference between humans and other creatures is our ability to dream of a better future, to hope for that future and to plan for the future. But one of the challenges when it comes to our dreams is stated perfectly in the book The Dream Manager. It says;

“In many ways, we are our dreams. But people stop dreaming because they caught up in the hustle and bustle of surviving. And once we stop dreaming, we start living lives of quiet desperation and little by little the passion and energy begin to disappear from our lives.”

Far too many times in our lives we fall into survival mode, where our goal is to get through the day. To get to 5 o’clock, to be done. But when we fall into this, we lack purpose and without purpose there is no meaning in our lives. No Why?

My challenge to you is to reflect on your dreams. Reflect on who you want to become and what you want to achieve. And start moving closer to those dreams. When you focus on what you want you get more of what you want. Get yourself out of survival mode and start imagining a better tomorrow, and go make it happen.

Saul took us out in Prayer.


Fomaha - 3648 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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