June 10, 2021 | The Berm | Stone Creek Park | 73 & Wind E 2 MPH

PAX (18):  Cataracts, Chucky, PantyHose, Nailed It, Ketchup, Doppler, Half Shell, Dogfish, Thor, Cradle, Beefsteak (welcome from downrange Indy!) Caravan, Mufasa (Meeooww), Birdman, Patton (ReSpEcT), FNG (Welcome Strokes), Relish, Moon Man

FNGs – Yes, welcome ‘Strokes’ (ask him why!)

Q: Moon Man

Moon Man arrived to Gloom at 0505 to check The Berm and setup his what was hopefully going to be a vicious beatdown.  Didn’t take much, 4 half sheets of paper tucked in a Ziplock bags, and a Bluetooth speaker (with party lights on it).  Falling asleep early the evening before, Moon Man responded to a text from Mufasa at 0416 am.  Mufasa roared back at 0450 saying, ‘Don’t be replying to my texts at 0416 am.  I am still asleep’.  Let that be a lesson that you NEVER bother a lion when they are still in their den.  Moon Man also missed a few more texts, one from Tater Tot and Birdman regarding a downrange HIM from Indy, Beefsteak that was in town and would be joining us.  Moon Man made sure he came out firing on all cylinders this morning since we will have a downrange HIM and, Patton mentioning he EH’d an FNG!  There was a descent number of runners this morning and as the clock crept up to 0530 there were almost enough coupons for each HIM it appeared.  Even if not, there would be plenty pain to go around w/o coupons.    

  • 0530! Welcome to F3 and The Berm, my name is Moon Man and I will be your Q this morning
  • F3 = Fitness, Fellowship, Faith
  • Mission = to plant, grow, and serve small workout groups for the invigoration OR re-invigoration of male community leadership
  • 5 Core Principles = free of charge, open to all men, always held outdoors, peer lead, end with Circle of Trust
  • F3 has a Credo: Leave no man behind, but leave no man where you found him.
  • Today’s beatdown would be tough, but I am not a professional so please modify as necessary.
  • Before moseying for Warm-A-Rama Moon Man stated the following quote since his TNT post-beatdown would be about Failure.
  • Warm-A-Rama (everyone grab coupon and mosey to south goal area)
    • Sun Gods w/ Calf Raises 10 each IC
    • Tappy-Taps 10 IC
    • Imperial Storm Kickers 10 IC
    • SSH 20 IC
  • Pre-Thang (between south goal and downhill to playground – in pairs of 2 we would do two rounds).  From here on out, Moon Man played some 80’s remix music.
    • Group 1 – Using picnic tables for ALL exercises and running back w/ murder bunnies up the hill to relieve partner
      • Alternating Shoulder Taps – 10 (feet on picnic table seat)
      • T Merkins – 20 (feet on picnic table seat)
      • Dips – 30 (using picnic table seat)
    • Group 2 – Top of hill near South goal area (rinse & repeat if complete) take coupon back to bottom of hill on your way to playground
      • Jump Tucks 10
      • Alternating Side Squats 20
      • Gorilla Humpers 30
  • Thang (same partner for 2-man grinder on soccer field).  One guy will do exercises listed on sheet (rinse & repeat) and the other guy will run backwards to opposite goal, perform 10 merkins, then sprint back to partner to release him however, before separating you will perform two hand release bro-pees together.
  • Exercise’s w/ Coupon, pick up where you left off from previous round (then rinse & repeat) 15 each and all done using Coupon (yes even abs, but just resting your feet on coupon).
    • Curls
    • Sumo Squats
    • Big Boy Sit-Ups
    • Dips
    • Straight Arm Calf Raises
    • LBC’s
    • Overhead Triceps Extensions
    • Mountain Climbers
  • Post-Thang short mosey back to shovel flags and with Coupon OR using Curb we got down and back up several times to Moby – Flower (Remix) as we performed Curls, then Merkins, then Dips, and finally back to Merkins for Green Sally Up.  Cradle and Moon Man shared a Coupon for the Curls portion (Moon Man works with Cradles M and was happy to finally meet HIM). 
  • It was either before we started Post-Thang, or Thang one HIM told Moon Man that he disliked him which was a huge compliment, thank you Ketchup! 😊
  • Omaha @ 0609
  • Mary
  • American Hammers Rancid 2X (No Chucky, you can drop the Coupon now)
  • Count Off, Name-O-Rama, FNG Naming – Welcome ‘Strokes’ and welcome from Downrange ‘Beefsteak’.
  • Announcements – Brickbuilder event Saturday and pre-event Friday night, Next Queen Service starts Friday
  • Prayer Requests – prayers to Dogfish and his father, Relish and his family during their move
  • @Relish, we will miss you, keep in touch!
  • COT was Sixth Man – Moon Man asked sixth man from Name-O-Rama to step in circle and share a little about him to the PAX.  Doppler was it and what a HIM.  Thank you for sharing and being open Doppler and keep crushing it!
  • Birdman lead men out in prayer on knee
  • More second F Fellowship = TNT (Truth Nugget Thursday)

-Moon Man topic was on Failure and how it’s impacted his life, what it means to him today, and how F3 has empowered me to become better at dealing with failure.  After sharing this information and a few quotes on fails from famous leaders, Moon Man also mentioned that maybe another way to look at failure is just falling.  Everyone falls down and the most important thing you can do is get back up, learn from it, and continuously evolve to become better and stronger.  Most leaders have failed (or fallen) many times to get where they are.  We are born and raised with this idea that we need to avoid coming into contact with failure and we view it as detrimental to our success.  Failure IS natural and we should change our mindset and approach that it’s a constant learning opportunity to help us become better leaders in our society, at home, and within our careers.  Although it can be painful and we try our best to avoid it, it can enable us to unlock some great potential.  Use it as a gauge to success versus being detrimental to success.  The following was shared with PAX during TNT which provides another way to think of failures by instead thinking of them as falling.  Falling down is not a bad thing, we empower ourselves to achieve better leadership because of it and great leaders are there to support and mentor those that fall down.  https://www.youtube.com/watch?v=TTMiILxqBSc

We ended with the PAX sharing their experiences dealing with and talking about Failure and what it has meant to them personally. 

  • Thank you, Birdman, for letting me lead, bringing this incredible TNT idea into the Omaha PAX, and coffee this AM!
  • Moon Man lead men out on prayer


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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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