June 29, 2021 | AO – Trident | 70° humid & overcast

PAX: LPC, Wait Time, Convoy, Wide Right, Toto, Gator, Mother Goose, Rainman, Arm-brah, Dr. Seuss, Room Service, Drain-o, Barndoor, FNG (the Ocho), Roadhouse, Skipper, Pantyhose

Q: Slick

5a = the hilliest pre-run @f3omaha

At promptly 5:30, PAX were welcomed to the Trident. Explanation of the mission of F3, the core principles, and that Slick is NOT a professional so modify as necessary. 1 FNG, Matt (would be named The Ocho)

Call to arms from Slick that the mantra for today is when thinking of modifying, go a little further first, then modify.


  • Mosey to parking lot straight west from shovel flags.
    • SSH – 20 IC
    • Monkey Humpers – 10 IC
    • Sob Sungods – 20 IC (for/back)
    • Tappy Taps – 10 IC
    • Big ones – 10 IC
    • SSH – 10 IC

Mosey down the hill, southwest to the first roundabout for the beginning of the Thang

The Thang:

  • Circle up on the roundabout. 200 Merkins, in a rotating fashion, 20 at a time with some generous 10 counts throughout.
    • Q audibled after 140 Merkins. Aye!
  • Q explained there were 2 more roundabouts due-northeast, straight up a hill and that we would lunge as a group up the hill to each roundabout for pain-stations.
    • Roundabout #2 Pain Station
      • LBDs – little baby dips (Q thinks we did 100 in  arotating fashion with 10 counts throughout)
      • LBCs – Q forgets how many we did (20 at a time with 10 counts throughout)
  • Group lunged to 3rd roundabout
    • Roundabout #3 Pain Station
      • Carolina Dry-Docks – Q forgets how many we did. (20 at a time with 10 counts throughout)
  • Jello-legged mosey back to shovel flags as Q forgot to officially call Omaha!
  • Mary
    • 18 total PAX did 3x around (with no break) of Rancid-style American Hammers

Name-o-rama/FNG Naming (The Ocho)/Announcements/Prayer Requests


If you are suffering or putting yourself through suffering, it’s time to forgive yourself. We cannot outrun failure as it is incorporated throughout every day of our lives. A lot of little failures, and definitely some bigger ones. That does not make YOU a failure, but an opportunity to face your humanness head-on. Let go of the weight you are carrying and confide in others to release your suffering.

Armbar led us out in prayer.

F3Omaha - 2100 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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