AO: Paradise – Respect 5:30

April 29, 2021, Weather: 48 degrees, with humidity at 87%.

QIC: Vandelay.  


Wait Time, Double Nickel, Patton, Cyclone, TC, Hipster, Chiclets, Baskin, Samples, Khakis- All with Respect- Even Wait Time.


TC and Double Nickel joined YHC for a Pre-run of the traditional Paradise run – without pain stations but with pleasant conversation.


I covered the disclaimers and reminded everyone that I am not a professional.  Please modify today as needed.


The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.


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.  


The theme of the day revolved around the number 37 – Reason to be revealed at the end of the Beatdown.  To start this beatdown we started Warm-A-Rama near the normal area as there were still some PAX coming in Hot.  I didn’t want to lose anyone as we would be spending most of the workout on the south Lot.  After a couple of rounds we mosied over to the south lot to finish Warm-A-Rama.



Side Straddle Hop 37 IC.

High Knees – Or medium Knees – 37 IC

Big Ones – 19 to one side, 18 to the other (Sorry 37 doesn’t divide evenly for exercises)

Downward Dog and Howl at the Moon back stretches.

Hang to touch toes – Roughly 37 count.


This was followed by a Mosey around a portion of the Regency parking area at a leisurely pace.



Really didn’t have one today



Cone rows were set up 37 yards out and then another 37 yards out.  As a group we started at line 0 and did move exercise to 37 yards out- performed exercise, moved to next row, performed exercise then went back to 37 line, performed exercise, then to line 0 and started next heat.


Exercises were as below:1. Move: Sprint, Exercise 37 Cherry Pickers with calf raises per stop2. Move: Back Pedal (challenged by garbage truck), Exercise 37 Arm pulses per stop3. Move: Side shuffle, Exercise: 37 Chinooks with vertical pickle pushers per stop4. Move: Karaoke, Exercise: 37 Merkins per stop



Low Dollys: 19 On the Open

Box Cutters: 18 IC

American Hammers: 37 IC


Announcements:• Workouts with 2.0s on May 8th.  Announcements coming• Foundation Event June 11 for families.  More to come

Prayer Requests:• In our Hearts today


COT and Prayer: 


I had recently read an article indicating that 37 years old is the actual middle age based on current median life span for men in the US.  There were a number of questions posed to 37-year-olds about lifestyles, quality of life and general health, both physical and mental.  Generally, most of the male population is not in good shape at that age – in really any category.

Respect members in F3 Omaha seem to defy these stigmas and I personally am grateful for being exposed to this group of HIM that help me improve also.  Of particular note, is that according to the survey, most men – 64%- prefer to workout alone.  Maybe that solitary approach contributes to some of the other problems – just an assumption on my part.  This is the exact problem that F3 addresses at the root of what we do.  You just need to take the pill.

I closed us out in prayer.



We followed up with some Respect Q-Source discussion on Health and Lifestyle tips for men over age 50.  By the way – You 37 Year Olds could learn a few things from us.

F3Omaha - 1950 posts

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


Leave a Reply