May 27, 2021/AO – The Berm/Temperature: 63 and a little wet

Pax: Birdman, Cradle, and Safe Ride

Q: Safe Ride

Considering this was Safe Ride’s first trip to the Berm, he elected to arrive early, scout the site, and get a pre-run in.  He was also ready to call and audible with the workout because the weather forecast wasn’t ideal.  Wednesday night there was a Tornado Watch in Nebraska.  Tater Tot was messaging Qs/Site Qs about inclement weather, ending workouts early if there wasn’t shelter nearby, etc… Safe Ride needed to be prepared.  However, by the time Safe Ride arrived to the Berm the rain was over.  So, Safe Ride was prepared to move forward as planned.  The problem was no one was on site when he arrived at 5am.  Concerned he wasn’t at the right park Safe Ride checked and also messaged Birdman.  Once confirmed he was where he needed to be, off he went to scout this awesome AO.

Safe Ride returned to the parking lot at 5:30am to find Birdman and Cradle.  Safe Ride welcomed the PAX to F3 Omaha.   The Mission Statement, 5 core principles, and Disclaimer were given.  The three Amigos then moseyed from the shovel flag.


The Amigos moseyed from the shovel flag to the parking lot to the east.  Triangled up for warm-a-rama

  1. SSH
  2. Tappy Taps
  3. Windmills
  4. Sun Gods
  5. Goofballs
  6. Mountain Climbers


The 3 Amigos then moseyed back on the sidewalk to the grassy area west of the tennis courts.  Again, they Triangled up for the Pre-Thang.  BLIMPS: 5 burpees, 10 alternating lunges, 15 Imperial Walkers IC, 20 Merkins, 25 Plank Jacks IC, 30 Squats. 


Moseyed up to the soccer field for the Thang.  Safe Ride initially planned to have a 2-man grinder.  Instead, he and Cradle paired up to run the length of the soccer field and back.  While they ran, Birdman performed cumulative 100 reps of certain exercises.  The 3 Amigos would switch upon the return from the run down and back.  The exercises the Amigos were able to complete as a group were as follows:

            100 Merkins

            100 Squats

            100 Shoulder Touches IC

            100 Big Boys

            100 Mountain Climbers IC

            100 Alternating Lunges

            100 Plank Jacks IC

Safe Ride called Omaha at 6:06am and the 3 Amigos moseyed back to the shovel flag.


Once back at the flag they triangled up one last time to perform the following exercises:

  1. Box Cutters
  2. Flutter Kicks
  3. LBCs
  4. Frozen Freddy Mercuries
  5. American Hammers


Safe Ride talked about Memorial Day and how it originated after the Civil War (which is still the deadliest war Americans have ever fought, for obvious reasons).  He then read the following quote from Abraham Lincoln: “America will never be destroyed from the outside.  If we falter and lose our freedoms, it will be because we destroyed ourselves”.

It seems like our Country has been in significant turmoil for some time.  The political polarization and conflict doesn’t look to be ending any time soon.  Lincoln was correct, if our country falters, it will come from within.  The same is true with our relationships with our Ms, 2.0s, family, friends, co-workers and even F3.  If those relationships falter, it will not be because something outside of that relationship.  It will only be because of something from within.  So, Safe Ride encouraged the Amigos to be present in the relationships.  Be mindful and work towards maintaining and fostering what you have in those relationships.


  • Brick Builder event June 12th
  • 2nd F event June 11th at Stinson Park
  • Blood Drives
  • Prayers for Birdman’s aunt Joni
  • Prayers for Birdman’s friend John, and his family.

We ended in prayer.

Much love!!

Safe Ride

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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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