63 degrees, perfect.

PAX- Escobar, Rainman, Retweet, No Doze, Room Service, Slick, Tonight Show, Big House, Skidz, Overtime, Vandelay, Griswold

Q: Roadhouse and Convoy

It all started in January of 1996. Second semester had started, and I was a junior in high school. There was a new kid in our class… a new kid? Junior year? Second semester? What the f… 

Who did this kid think he was? I’ll say hello but I don’t have time for a new person in my life.

Well, it turned out that “new kid” ended up being one of the best guys I would ever be lucky enough to meet. 25 years later that kid showed up for F3 and today… we call him Convoy!

And this morning at the Trident, it was an opportunity to celebrate our 25-year friendship. That’s right boys… it’s a CO-Q! 1997 style!

We both arrived early for a pre-run. And just to be clear, the pre-run at the Trident is the toughest pre-run in the city. Its long. It’s hilly. And it never ends. There is even a Shirley involved. Luckily, my guy Griswold was there to push me every single step. Love you brother. We arrived back at the flags and found a group of men waiting for us.   

I saw Escobar, Overtime, Big House and Skidz standing in the circle. What a beautiful sight… This was their first time at the Trident! This was going to be fun

By 5:30 the group had filled out. There were 14 of us and I could not have hand picked a better crew. I took the lead and welcomed everyone to F3. Nailed the 3 Fs. Limped through the 5 core principles and then let the group know what was going to happen. Convoy and I were going to celebrate our love and it was going to get uncomfortable. They could join us, or head home.

Everyone stayed…

We started with a mosey around Scooters and to the first roundabout. It was time for warm-a-rama.



Big Ones 7 count each

Imperial Walkers 9 IC

Sun Gods 7 each  

Goofballs 9 IC

After warm-a-rama, we moseyed to the parking garage… it was time for some wall work. We lined up on the east wall of the ramp and got in position.

Wall Work

9 Donkey Kicks

7 Balls to Walls

9 Chicken Peckers

7 Australian Mt Climbers

9 Donkey Kicks

7 Balls to Walls

9 Chicken Peckers

7 Australian Mt Climbers

The wall work was brutal… I immediately realized it was a terrible mistake. We moseyed to the parking lot at the Synagogue and got ready for that Thang.


We’re going to do a 2-man tag team grinder today.

One guy runs around the parking lot and back, probably about 400 meters total.   

Other guys stays at  AMRAP Station and does the following exercises:

Diamond Merkins

Bonnie Blairs

Justin Timberlakes

Plank Jack Groiners

Punch Up Merkins

Starfish Crunches

Jump Squats

(for the record, this list of terrible exercises was the handy work of Convoy, YHC had nothing to do with this masochistic Thang. Now we know why Convoy is shredded…)

Omaha was mercifully called and the PAX moseyed back to the flags. Always picking up the 6 along the way. We circled up for Mary.


Guantanamo Bay

20 Starfish Crunches

Hammers Rancid Style

After Mary, we knocked out the NOR in smooth fashion. No technical difficulties.


Second F Happy Hour on Wednesday at Kros Strain  

First Friday Lunch this week

Looks for Launches and Pops this week.


Prayer of thanks for Escobar’s son Walker who came home from the hospital and continued prayers for his health and his parents.


When Convoy and I reunited at F3 Omaha we quickly reconnected. We were both going through similar things in our personal lives, we both had young kids and we had both recently fallen in love with Ted Lasso! Every week we would talk about new episodes of the show and laugh and talk about the lessons we learned. So, this morning we wanted to share some of our favorite lessons with the PAX.

Convoy went first. His quote was one of the show’s favorites.

“You know what the happiest animal on Earth is? It’s a goldfish. You know why? Got a ten-second memory. Be a goldfish, Sam.”

He then talked about how we make mistakes and fall down and all go through challenges in life but that we have to be goldfish and forget and move on and focus on being better the next time. It was beautiful.

I then shared mine.

“I promise you, there is something worse out there than being sad. And that is being alone and being sad. Ain’t no one in this room alone.”

One thing I love about this group is that we are all going through things. We have all been sad, and upset, frustrated and scared, disappointed and lost. But the one thing we never are at F3Omaha, is alone. This group of men is here for you and when you need help, ask. When you are struggling, talk about it. Because chances are someone else is struggling too.

On a personal note, it was an absolute honor and a blast to Q with my longtime friend Convoy this morning. He is someone I look to for hope and inspiration and I have learned about humility and vulnerability from him along this journey. Thank you to F3 for bringing us back together and thank you to all of you for showing up as your authentic selves.

I love you


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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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