April 6, 2020: AO – The Colosseum/Temperature: A tremendous 62

Pax: Super Tasty, Selleck, Ice T, Sven, STELLA, Honey Stinger, Swinger, Black Flag, Merch, Greek Freak, Pony Express (Hate!), The Plague, Smashmouth, Biff, Bloodshot, Stink Bait, Tenderfoot, Z-Bo, Samples (RESPECT!), Beta Max, Dirty Bird, Sportiva, Tin Cup, Jeeves (RESPECT!).

Qs: Polaroid and Safe Ride

Safe Ride welcomed the PAX to the Colosseum promptly at 5:30am.  The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.  The 5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust. 

Safe Ride reminded everyone that neither he nor Polaroid are professionals.  There is a real risk of injury so please modify as necessary.

To start this beatdown the PAX moseyed 3/4 around the track and circled up at midfield for warm-a-rama:


Tappy Taps

Big Ones


Imperial Walkers



The PAX remained in the circle for Polaroid’s Pre-Thang: Motivators! Start at 10 SSH, then half arm motion SSH, just leg SSH, and then hop.  Continue in descending numbers until 1.  That activated the calves.  Slow Pitch would be proud. 


Mosey to the North Endzone and break off into groups of 4.

For The Thang cones were placed 25 yards down the field and Safe Ride instructed the PAX the were to do the following:

Run to the cone and Back

40 Squats

30 Merkins

15 big boys

Cone Down and Back x 2 (meaning down and back twice)

40 LBCs

30 Bonnie Blairs

15 Hand Release Merkins

Cone Down and Back x 3

30 Squats

20 Merkins

15 big boys

Cone Down and Back x 4

30 LBCs

20 Bonnie Blairs

15 Hand Release Merkins

Cone Down and Back x 5

20 Squats

10 Merkins

15 big boys

Cone Down and Back x 6

20 LBCs

10 Bonnie Blairs

15 Hand Release Merkins

Cone Down and Back x 7

Safe Ride called OMAHA at 6:03am with nearly every single group completing the entire Thang.  Well done, gentlemen!


Box Cutters

Flutter kicks


Freddy Mercuries

American Hammer Rancid Style


Polaroid shared how F3 has provided all three Fs to him over the past two years.  Clearly, the first F has provided a tremendous amount of fitness and health to him.  He’s a beast!  The fellowship has also ben highly prevalent, with 2nd F events, coffeeteria, texts and Slack messages, etc… This group keeps you engaged and connected to your fellow HIM.  Lastly, third F (Faith) has been instrumental. 

Safe Ride touched on how F3 helps you accelerate all three Fs within the group.  The first year in F3 Safe Ride saw his fitness, fellowship, and faith accelerate in his personal life.  With that being said, Safe Ride admitted that he hasn’t lived up to truly implementing these principles and tools into his life outside of F3 over the past year. This is a reminder that we need to strive to utilize these tools in our personal and professional lives.  We can be High Impact Men, not just between 5:30-6:15am but 24/7/365.  Safe Ride encouraged the PAX to work on doing just that.  That’s Safe Ride’s goal for year 3 in F3.

Much love,

Safe Ride

F3Omaha - 2096 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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