The Golden Spike – Great Day for a Beatdown


July 2, 2020 / AO – The Golden Spike / Temperature: 66 with 92% humidity


Pax: Chiclets (R), DaVinci (RR), Mingus (HH), Space Bar, Sven, Kilbasa, E-85 (H), Wait Time, Doppler,
Mother Goose, Wide Right, Griswold, Cheap Seats, Bear Grylls, Room Service, Drano, Dr. Thunder, Sky Hawk
(R), TC (R), Romeo (HH), Black Flag, Rain Man, Super Nasty, Bonne, U-Haul, and Water Boy
Q: Wentworth


Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, Disclaimer, and 5
Core Principles were given. The men then moseyed to the back field for warm-a-rama.


Mission: The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of
male community leadership.


Core Principles:

1) Free of charge
2) Open to all men
3) Held outdoors
4) Led by men who participate in the workout in a rotating fashion
5) Must end in a Circle of Trust
Disclaimer: I am not a professional trainer
No: FNG’s


WARM-A-RAMA
The PAX moseyed
Dynamic stretches

  1. Butt Kicks/High Knees
  2. Oil Derricks/Lunges
  3. Side Squats Wojo style
  4. Sun Gods x 10 IC forwards then backwards
  5. Michael Phelps
  6. Shoulder stretches across and pulling the elbow down above your head

    THE PRE-THANG
    It’s time to flip some tires, with 27 HIM and only 8 tractor tires, YHC had to make a slight tweak to the original
    3-man grinder. We doubled up a few groups on the tires and they each flipped it and then we did 10 box
    jumps onto the tire for station 1, station 2 was a simple bear crawl out and crab walk back, then for station 3 we
    ran the length of the practice football field and back for the push group. (Rinse and repeat, we did this twice)

    THE THANG
    We moseyed over to the side gate for the turf and went down for another 3-man grinder. Again, we had 2
    stations and a push group. Station 1 was down on the north endzone where there were these 5 exercises:
    Double wide werkins 20, Alternating shoulder taps 20IC, Carolina Dry Docks (CDD’s) 20, Plank Jacks 20IC,
    and Flutter Kicks 20IC. Station 2 was the push group and they went up the stairs and then did 5 burpees at the
    top and pushed the station 3 group that was doing these 5 exercises:
    Apollo Ono’s 20 IC, Step back lunges 20IC, Mountain Climbers 20 IC, Groiners 20, and Air Squats 20.

    MOM: YHC made the mistake of handing out the Mary to the other HIM
    Griswold: 30 American Hammers, PAX thought he might stop at 15, 20, 25, but not he had other plans
    TC: it couldn’t get worse than 30 Hammers, but it did. TC went with some type of control freak
    scissors where he kept telling the PAX to straighten their legs and put one leg up at a 90 degree and
    the other down near the ground and then switch and switch and switch…..this went on for a long time
    OK, Super Nasty is newer, he surely will have a nice easy “normal” Mary exercise in his back pocket,
    right? No, he had other plans: 10 merkins on his down. ��

ANNOUNCEMENTS/PRAYERS: 1776 Patriot Games CSAUP tomorrow, some PAX were talking about doing
a 3552 instead and doubling up? Prayers for some HIM who are going through some things right now and who
have friends that are struggling with hard times in their friendship circles.


COT: Why do we do grinders? Why do we like grinders so much? Maybe it’s just me and Khakis, but I really
like a good grinder workout. That is why I had the PAX do 2 grinders this morning. Grinders encourage the
other PAX members to work harder than normal as you don’t want to let your team down. Teamwork
motivates you to work hard and also helps to pick up the 6. Lifting up your brother who needs help is one of
the best things that you can do here at F3 and in your life. Look and seek out these opportunities and you will
find countless opportunities where you can edify someone. It could be your 2.0’s or M or friends or a neighbor
or maybe even a total stranger who needs some help changing a tire or finding their lost dog.
We ended in prayer.
Wentworth

F3Omaha - 1739 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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