05/11/21: Trident 


“No inspiration comes from nowhere. No invention is based on nothing. You always need to be tuned up and be ready to start receiving the energy you look for.” – Nikolay Semyonov

Temp: 45 degrees

PAX: (38) – Sparty, No-Doze, Room Service, Brazilian, BroadSide, Flanders, Cyclone (RESPECT!), Rollbar, ArmBruh, Tube Socks, Frosty, Griswald, Wide Right, Nugent, Grease Fire, Big John Daly, Panty Hose, U-Haul, Riptide, Kill Switch, Spacebar, Z-Bo, Mother Goose, Nailed It!, Black Flag, Chucky, Convoy, Slick, Roadhouse, Blue Suede, Slow Piiitch-uh, Retweet, Italian Job, Folsom, Wentworth, Water Boy, FNG Summitt, Othello.   

QIC: Othello

The Opener –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

FNG today – Summit! Welcome, brother!

Mosey – The PAX moseyed to the back parking lot – EAST

Warm – A – Rama:

15 (IC) SSH

10 (IC) Tappy Taps 

15 (D) Jump Squats

10 (IC) Little Ones

15 (IC) Goofballs

 Mosey –  The PAX moseyed to the roundabout.



15 (IC) Monkey Humpers

15 (IC) Pickle Pushers

15 (IC) Gas Pumpers

10 (IC) Copperhead Squats 

Mosey –  The PAX moseyed to back parking lot – WEST

The Thang:

Partner Up!

Partner A and B

3 (D) Burpees – Think of a core

Partner A:

AMRAP – Inspired Core

Partner B:

Bear crawl to cone

5 (D) Air Squat

Sprint Up the rest of the hill

5 (D) Jungle Man Squats

Run back to partner

Partner A and B

3 (D) Burpees – Think of a core


Mosey –  The PAX moseyed to the front grassy area. 

Post – Thang:

I Just Can’t Wait to be King

  • Plank – 3 minutes 
  • Plank Jacks 20 (IC)
  • Merkins – 20 (D)
  • Makhtar N’Diaye – 20 (IC) 

Mosey –  The PAX moseyed back to the flags.


Nah, we’re good.  



Hump Day Happy Hour – 4:30pm – Interrail in Aksarben


Rollbar cousin – Texas

Frosty friend Kirk

Slick friend

Message from the Q:

“No inspiration comes from nowhere. No invention is based on nothing. You always need to be tuned up and be ready to start receiving the energy you look for.” 

– Nikolay Semyonov 

Y’all know me, I’m positive, I’m optimistic, therefore positive people, and positive memories/experiences help inspires and pushes me forward in life. 

I have to admit, the past couple of weeks have been really tough for me, work-wise. It’s the end of the school year, behaviors are rising in students, parents and other coworkers are non-supportive, so I have been emotionally exhausted. I find myself in a negative environment which puts me in a negative state of mind. 

It took me a long time to figure out this beatdown because I had a difficult time seeing the positives due to my experiences from work.

It was not until I started to reflect on my experiences in F3 after the three-year convergence and I realized that I never regretted a beatdown. I never left a beatdown or a fellowship event in a negative state of mind. In fact, I have been super giddy and excited after beatdowns. Ask Frosty, he witnessed the giggle monster after coffeeteria a few times. 

I then realized, what’s different recently? Why have I been slacking on some of my responsibilities or neglecting my texts? Why have I been so negative?

Ah, I haven’t been posting as much. 

When I connect with you folks, you inspire me, you put me in a positive mood. That is why I tend to be over-excited when I see you all in the gloom because you all are the energy I seek and crave. 

Look around… it’s safe to say that F3 inspires all of us because we all seek the reciprocating positive energy F3 provides. Why else do we wake up to come out? All the mumblechatter, silly stories, funny ways to do exercises… yea we all enjoy doing those things! 

Wentworth asked me, “Are we doing animals? Othello likes to bring out the animal exercises, loves those monkey humpers and bear crawls…”

Roadhouse said to me, “Love you brother, you ready for tomorrow? I trust you to lead a great beatdown, have a great CoT, and to get weird.”

Mark… I mean Sparty said, “Good luck brother! Super excited to be there.”

Wow. The love and support F3 has for each other is inspiring in itself. Thank you for inspiring me to continue to be myself and reaffirm why F3 is a positive entity in our community. Heck yeah we are going to do some monkey humpers, pickle pushers, and bear crawls! 

Thank you for letting me be who I am and thank you for inspiring me to continue being who I am. 

I want you all to think about what or who truly inspires you and how that inspiration can help you inspire others… especially on a beautiful day like this.  


Roadhouse led us in a closing prayer! Thank you, brother!

F3Omaha - 1656 posts

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

The Trident

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