April 16, 2021 | AO – The Golden Spike | 38 degrees

PAX: TC (RESPECT!), Vandelay (RESPECT!), Mother Goose, Sven, Sister Act, Grillz, Z-bo, Dirty Bird, Waterboy, Wentworth, Super Tasty, Broadside, Retweet, Golden Pike, Black Flag, Saul, Toto

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM sharp. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, but none were present. The men then made their way into the stadium.


The PAX moseyed around the track for ¾ of a lap and continued to midfield for warm-a-rama. Once at the location, the following exercises were performed:

 Windmills – 15 IC
 Tappy Taps – 15 IC

Pre-THANG: The PAX lined up on the South end zone and were instructed to perform I-BOMBS (Individual BOMBS) on their own. After performing an exercise, each member would then run to the North end zone and back (200 yards) before performing the following exercise on the list (see below).

  1. Imperial Walkers – 25 IC
  2. Burpees – 10
  3. Overhead Claps – 25
  4. Merkins – 25
  5. Big Boy Sit Ups – 25
  6. Squats – 25

After approximately 12 minutes of I-BOMBS, the first Omaha was called.


2 Corners: The PAX counted off into groups of 3. 2 corners of the field were marked with a cone and a list of 10 exercises. Groups 1 (NE Corner) & 2 (SW Corner) were instructed to complete each exercise in order with a 5 second count in between each set, until they were pushed to the next station. Group 3 started as the push group and would run across the end zone and down the sideline to the first pain station.

Exercises were as follows:

5 Sec. Count in Between Each Set
1.          LBCs – 20
2.          Dry Docks – 20
3.          Mountain Climbers – 20 IC
4.          Boxcutters – 20 IC
5.          Hand Rel. Merkins – 20
6.          Apolo Ohnos – 20 IC
7.          Dolly’s – 20
8.          Diamond Merkins – 20
9.          Copperhead Squats – 20 IC
10.        Burpees – 10
5 Sec. Count in Between Each Set
1.         Freddie Mercury’s – 20 IC
2.         Tempo Merkins – 20 IC
3.         Bobby Hurley’s – 20
4.         Flutter Kicks – 20 IC
5.         Alt. Shoulder Taps – 20 IC
6.         Plank Jacks – 20 IC
7.         Heals to Heaven – 20
8.         Werkins – 20
9.         Monkey Humpers – 20 IC
10.        Burpees – 10

Tin Cup called Omaha at 6:07 AM, and the PAX moseyed to midfield for some Mary.

 Captain Thor: Done in a 4:1 ratio. 4 American Hammers to 1 big boy sit up. PAX completed 20:5

• Queen Service celebration lunch today at Inner Rail from 11:30 to 1:00. Great job men!
• F3Omaha 3 year convergence is Saturday, April 24th from 6AM to 8AM at Hallack Park in Papillion. 3rd F opportunity to bring canned foods to convergence or a Site Q during the week.
• 3rd F Opportunity in May at Heartland Hope. Contact Wentworth for details.

Circle of Trust (COT):
YHC began by admitting that since having kids I have tried to be more positive, and in hindsight, I would have described myself as a cynic years ago. I believe F3 has also helped me to try to be more positive when things don’t go as planned. Recently YHC and my family spent Spring Break in Arizona, and one of the planned highlights of the trip was a day trip to the Grand Canyon. My M and I looked forward to taking our two 2.0s (ages 17 and 14) to the Grand Canyon for the first time. After driving about 2 hours, the family trip came to a complete stop only 2 miles from the entrance of Grand Canyon National Park. It took 2 hours to move 2 miles and finally enter the GC Park because of traffic and the large number of visitors trying to enter the Park. YHC and my family sat in our rental car frustrated and annoyed. In the past, this type of delay would have ruined the entire day for YHC; however, I am now able to tell myself to look on the bright side and realize that in the whole scheme of things, this is not that big of deal.
A. We are on vacation.
B. I am with my family and we are all healthy.
C. There are a lot bigger problems than us loosing 2 hours of our day to unexpected traffic.
D. This will be a trip my kids will remember (even if it is because we sat in the car for 2 hours barely moving only 2 miles from one of the 7 Natural Wonders of the world).

Lastly, YHC appeared to go on a different tangent when I indicated that last year I donated blood for the first time in over 20 years because of F3. Recently, I looked at my blood donation card, and my blood type is…B+.

We ended in prayer.

Aye – Tin Cup

F3Omaha - 1950 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Golden Spike

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