Thursday, Aug. 5 | The Berm | Stone Creek Park | 70 degrees with slight overcast

PAX (19): Magic, Pantyhose, Patton (Respect), Theraband, Birdman, Nailed-It, Kill Switch, Wax-on, Hawg (Respect), Monocle, Dorothy (FNG), Toto, Billboard, Thor, Armbar, Wentworth, Truly (FNG), Slapshot, Sparty

QIC: Sparty

Pre-Runners: Magic, Sparty, Armbar, Birdman

Oh it was a great morning and YHC was excited to be back on the Q at The Berm! I showed up at 4:40am with my cones, lights, Weinke’s and coupons, ready to get things set up before the pre-run. There was a great moment while on the soccer field alone that you could look to the east and see patches of what appeared to be the moon as the clouds tried to hide it. As a result, The Berm was reflecting what the PAX will soon experience again, a lot of darkness! As a few cars pulled up, YHC made his way back to the parking lot as I didn’t want to miss the pre-run. Upon our return, there was a solid group of men standing around with coupons at their feet. I had planned on planting a flag in the middle of the soccer field for The Thang, but didn’t want to take Birdman’s shovel before the men arrived, which could have caused confusion. As a result, it was 5:29 and I had to sprint up the Berm to plant the flag. When I returned, it was 5:31am. No one seemed to care.

A great welcome was announced and almost seemed like it fell on deaf ears. Were the men tired? Scared? Bored? No one will ever know, but I kept on with the proper cadence. Thanks to Slapshot and Toto for reaching out the night before, I knew there were FNGs there that I remembered to welcome. After the mission statement and 5 core principles were perfectly shared, I gave the PAX a quick disclosure that “while at times today it may seem as though that I am a professional, I am actually not. PLEASE modify as necessary, and don’t get hurt.” Rather than starting with a mosey, I asked the men to pick up their coupons and carry them to the field. Once everyone arrived we started in on a quick warm-a-rama.


  • SSH 15 IC
  • High Knees 15 IC
  • Mountain Climbers 20 IC

The intent was to get the men moving their whole bodies and get their heart rates up a bit. As they recovered, I asked them to carry their coupons to the cone on the sidewalk about 30 yards away.


  • 12 Minute AMRAP
    • 10 Thrusters
    • 10 Burpees with lateral jumps over the coupon
    • Run a lap

I was inspired by watching the CrossFit Games this past weekend as that is my favorite athletic event of the year and I wanted to incorporate a CrossFit like workout. I never had the pleasure of creating a workout at CFE, but if I did, this would have been it. Hits my 3 favorite movements. While I personally got pleasure in this specific beatdown, I looked over at Armbar and remembered that Othello once told me that Armbar’s favorite workouts were the ones that included mumbechatter amongst the PAX. There was zero mumblechatter! Would the men be disappointed…..Was Armbar mad at me. After the Pre-Thang, he did not have a look of happiness, but there was approval in his eyes as he is also a man that enjoys a nice hard grinder. Then he gave me a fist boom, all was good! I had the men then carry their coupons to one of the 6 stations that were set up. I let them know it didn’t matter which one they went to, they were all the same.

The Thang:

  • 15 Minute EMOM
    • At the end of every minute, the timer would ring and everyone would stop whatever they were doing and perform 3 burpees.
    • While at the station, you would perform the exercises and the prescribed number of reps, then rifle carry your coupon from your station to around the flag, and back to your station.
    • Station Exercises:
      • 15 Push Presses
      • 20 Big Boy Sit ups
      • 30 Merkins
      • 20 Weighted Squats
      • 30 LBCs
      • 15 Hand-Release Merkins
      • 30 Alternating Lunges

This was a lot of fun, and it was cool to see how the different groups went about the exercises. While this wasn’t as much cardio as we typically have, it was something that got the heart rate up, and burned calories. It was somewhat of a salute to the Heaviest AO in the Midwest, Heavy Metal! As the countdown concluded at 6:08am, “OMAHA” was called and the men’s shoulders dropped. We then stayed on the field for NOR.

6 MoM: none, the men worked hard today

NOR: Dorothy pretended to vomit (thank you for the respect), Billboard about forgot his age, and I still hate hearing my voice as I relisten to the video.

Welcome Dorothy
Welcome Truly!

Prayers: Brandon Urban, his family, and the community that is hurting from his tragic death

Announcements: First Friday lunch tomorrow, Pop-up at Highlander on Saturday at 7am, Launch of Rabbit Hole on Sunday, and Patton shared a suggestion of taking a picture of the FNGs with the guy that brought them out and the Q from that day (we executed this and shout out to Wait Time for this idea).

COT: I just want to start off by congratulating all of you and I applaud the hard work you’re putting in. Not specifically for today’s beatdown, but all the days. What we do is not easy. What is easy is for guys to be average. We don’t want to be average and that’s why we show up every morning. What’s easy is sleeping in to 7am or later every morning, laying on the couch when you get home from work and telling your kids you’re tired and can’t play with them, drinking excessive amounts of alcohol every weekend, just doing the bare minimum to survive the day and being in the house at times. We are choosing a better life. A life that we are great husbands, great fathers, great friends, great co-workers, great leaders in our communities. This requires us to work our tails off to be better than average. And that’s what F3 pulls out of us. I want to leave you all with a quote before we wrap up:

“Always remember this! Grapes must be crushed to make wine. Diamonds form under pressure. Olives are pressed to release oil. Seed grow in darkness. Whenever you feel crushed, under pressure, pressed, or in darkness, you’re in a powerful place of transformation.” So to you, I say awesome job at committing to it and continuing to work at it. The world, our communities, our friends, and most importantly our families need us to be great. Keep putting in the work men. I’m proud of you!

YHC took us out in prayer.



Fomaha - 3389 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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