June 19, 2021|AO- The Oracle|mid-70s, sunny, on and off breeze, perfect

15 PAX: Vandelay (Respect), Drano, Folsom, Happy Camper, Wentworth, Room Service, Doge Coin (FNG), Cheap Seats, Sweet Tooth, Brazilian, Charbuff, Big Sky, Mac N Cheese, Spacebar, Mother Goose (QIC)

7:00 AM- Recited meaning, principles and mission of F3 and gave disclaimer; had an FNG named Brian

Moseyed to the lot just east of Aldrich for Warm-o-rama:

YHC decided to lead the PAX through a dynamic warm-up that I used to use for my football and baseball teams and now with students at Duchesne.  We did calisthenics about 20 yards:

  • A Skips (knee to waist height)
  • B Skips (knee to waist height then kick leg out)
  • High Knees
  • Butt Kicks
  • Walking Quad Pulls
  • Walking High Knee Pulls
  • Walking Toe Touches
  • Frankensteins (High Leg Kicks)
  • Lunges
  • Reverse Lunges
  • Side Lunges
  • Super Mario’s
  • Karaoke each way
  • Tapioca each way

The PAX then moseyed to a grassy area in front of the school for the Pre-Thang.  YHC attempted to pay the PAX a favor by going to grass but it was pretty darn rough:

Pre-Thang… The “Wildflower”

  • Played “Wild Side” by Motley Crue while doing Imperial Walkers and a Burpee for every time Vince Neil sang “wild side.” It ends up being 25.
  • Played “Flower” by Moby and did Hydraulic Squats to bring Sally up and down while also doing Sun Gods.

Moseyed to the basketball court and counted off in 4 groups for the Thang:

3 Pain Stations around the court with one push group:

  1. Station 1- Push group
    1. Mosey from the bike racks to the shovel flags, do 40 Monkey Humpers IC then go push 2
  2. Station 2- Coupons!
    1. 20 Side to Side Merkins
    1. 20 Curls
    1. 20 Overhead Presses
    1. Rinse and Repeat until pushed
  3. Station 3- Playground
    1. 20 Pull-ups OR Swing Rows
    1. 20 Swing Crunches OR Heels to Heaven
    1. 20 Johnny Drama’s IC
    1. Rinse and Repeat until pushed
  4. Station 4- Bike Racks
    1. 20 Dips
    1. 20 Derkins
    1. 20 Jump Overs
    1. Rinse and Repeat until pushed

7:48- Omaha call; each group had hit all stations twice; circled up for Mary:

  • YHC had planned to to “Master of Puppets” for Mary, where you listen to the Metallica song, hold Al Gore during instrumental parts, plank during vocal parts and do a Merkin for every word that is or rhymes with “master” but we were short on time, so…
  • American Hammers rancid style for a count


-Our FNG (Brian) said he worked in personal finance and investments, so Doge Coin it was.  He also asked us to pray for his 3 year-old going in for a dental surgery.


-CSAUP style event on 7/3 more info to come

COT- Lead Like Swimmy

Even though I chose not to lead a 2.0 beatdown, I did decide to read a children’s book to the PAX.  It is my favorite book to read to my kids.  I explained how when they first wake up and right before bed are my favorite times of the day.  All other stress or worry just vanishes in those precious moments.  I’m just Daddy and they’re by pride and joy.  I am grateful that my kids are still at the age where they want me to read them a book before bed and I’m going to hold on to that as long as I can.

I read “Swimmy” by Leo Leonni to the PAX.  Fathers of young 2.0’s- get it! A brief summary of the story is that Swimmy experiences incredible loss when a large fish eats his entire school, and only he escapes.  He’s sad and alone.  He swims on, though, and sees all the beauty that the ocean (the world) has to offer.  He eventually encounters another school of fish like his own that is too afraid to go out and explore in fear of the big fish.  He decides that won’t do and teaches them to swim as one big fish and he was the eye.  They were able to scare the big fish away and finally be free.

One time while reading this to my daughter I happened to be preparing to give a leadership reflection and was having trouble articulating the type of leader I wanted to be.  After reading it, I realized I wanted to lead like Swimmy!  I’ve been through difficult times and faced adversity (granted, all my family and friends were not eaten by a large fish), but I want to be the kind of leader that inspires others to work together with my help and vision to overcome difficult times and adversity.

Every time I post at an F3 beatdown, I am just one little fish that gets led by a different PAX who leads us to work together with him as the eye of the big fish.  That’s why we rotate leadership.  Hopefully, the HIM of F3Omaha will then go into their families, workplaces, and communities and lead in the same way to scare away the “big fish” of society.  What is the big fish?  Racism, sexism, hate, oppression, violence, abuse, indifference, and ignorance.  I am grateful to be part of a group that shares leadership to invigorate male community leadership and combat those problems.  Thanks for letting me be a part of it.

Happy Father’s Day!

Cheers and SYITG!

-Mother Goose

F3Omaha - 2064 posts

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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