May 7, 2021|AO- Golden Spike|46° and pretty nice

16 PAX: Saul, Cheap Seats, LPC, Sven, Toto, Starkist, Tuna Fish, Vandelay (Respect), Dirty Bird, Ice T, Waterboy, Super Tasty, Kielbasa, Wentworth, Tuner, Mother Goose (QIC)

5:30 AM- Recited meaning, mission and principles of F3 and gave disclaimer; no FNG’s but we did have a 2.0- Starkist- that absolutely destroyed all of us all morning

We are still locked out of the field at Spike so YHC planned an “historical tour” of F3 sites in the surrounding neighborhood. 

Moseyed to Big One’s house, which was about a half block away and did 12 Big One’s to practice quiet cadence.  I noted that Big One was quoted in the OWH article a few years ago, and now wish I would have started F3 when I saw that.  Big One was also the original Site Q at Golden Spike, I believe.

From Big One’s we moseyed a few blocks to Folsom’s house, a.k.a. the F3Omaha Shovel Flag factory, for Warm-o-rama:

15 Tappy Taps IC

15 Cherry Pickers IC

20 Monkey Humpers IC

15 Imperial Walkers IC

10 Instagram models IC for Folsom

From Folsom’s the PAX moseyed a few blocks to the bottom of YHC’s street, a.k.a. Mother Goose Hill.  I explained how I often would finish runs at the bottom of the hill and walk the rest of the way.  That has changed since starting F3.  There we did the Thang:

Two-man grinder- one PAX would run up the hill (roughly 60 yards) to my house and perform 3 burpees in my driveway, then return down the hill.  Their partner would perform stationary exercises and they would work together to finish them all.  Somehow we did this without waking up my M or 2.0’s… well done!

150 Merkins

150 Air Squats

100 Alternating Shoulder Taps

100 Plank Jacks

100 Bobby Hurley’s

100 Carolina Dry Docks

Most pairs were somewhere between the Bobby Hurley’s and CDD’s when YHC instructed all to mosey again.  We ended up a few blocks away in Wentworth’s yard.  It was fitting to finish at the home of the 3rd F Q.  There we did Mary while Wentworth’s dog was going crazy inside:

20 Freddy Mercury’s IC

20 E2K (10 each side) on up

26 ABC’s but all W’s.  We kept feet together and made W’s back and forth, counting 1-2-3-A, 1-2-3-B, etc.

15 Wentworth Dollies IC- Feet together to start, each opening up in a V shape and back to form a W.

American Hammers rancid style to get a count.

We then moseyed back to the shovel flags, which was about three blocks ending on a big hill.  We were gassed.



-2.0 play/workout at Aldrich tomorrow at 7, with all other typical Oracle events on schedule.

-Wentworth shared a few 3rd F opportunities… check Slack.

-Somewhere in the distance Rollbar was talking about Grow Ruck


I Q’d Wednesday at Top Rope and shared with the PAX there “my reason why” with regard to the 1st F.  I explained my history with heart disease and how F3 means more to me than just trying to look better. Today I wanted to continue that COT by sharing “my reason why” with regard to the 2nd F.

I remember about a year ago amid COVID shutdown feeling very isolated in my home.  No doubt I loved my family and was grateful for my wife and kids, but I missed the camaraderie of getting together with friends… men I could vent to or just talk about nothing with over a few beers.  I didn’t really know any of my neighbors.  I have a couple buddies within a few blocks that I used to work with, but we maybe got together once for driveway beers.  I had a lot of high school and college friends, but they only provided a few group texts which were largely superficial conversations. 

I look back at that time and wonder how many times I passed right by Wentworth or Folsom out walking their dogs.  Maybe I gave them a polite head nod and moved on.  They were just other dudes out walking like I was.  Since starting F3 in October, my world has been opened up to so much more male companionship.  I have made some very good friends that live close by.  What a blessing that the 2nd F has been for me.  It is the glue that keeps me coming back, just as prescribed in Freed to Lead.

I reflected on that while carpooling to the Convergence a few weeks ago with Wentworth and Folsom and talked about this Q idea with them.  Within a year, not only did I gain friends that I enjoy seeing in the morning, but men that I could carpool with and talk to about anything-serious or not.  That’s the best part of F3 for me.  Rollbar sent a message on Slack a few weeks ago about having a shield lock.  It isn’t a way to form cliques within F3, but rather an acknowledgement of the handful of PAX that you happen to run into a lot based on common interest or geography.  Folsom and Wentworth, among others, have become my shield lock.  What I love about F3, though, is that every day you can get partnered or paired with someone new that you don’t know so well.  They become your shield lock for the beatdown.  You help each other through it.  Today Kielbasa was that for me, and all of us were inspired by 9-year-old Starkist who had mountains of energy.  It made us forget about the difficulty of the hill.  That’s fellowship.  Thanks F3 for providing that for me.

I led us out in a prayer of complete gratitude.

Cheers and SYITG,

Mother Goose

F3Omaha - 1656 posts

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

Golden Spike

Leave a Reply