Friday, Aug. 20 | Golden Spike | Burke High School | 75 degrees and a lot of humidity

PAX (30): 2 Step, Ice-T, Tugboat (1 name, 2 toots), Mother Goose, Armadilla, Static (FNG), Super Nasty, Sven, Chicklets (Respect), The Detention, Vandelay (Respect), Truly, Convoy, Rainman, Wait Time (Respect), Sister Act, Wide Right, Tee-ball, Bear Grills, Fine Print, ZBo, Othello, Saul, Retweet, Light Bright, Golden Pike, Buckeye, Super Tasty, Bonnie, Drain-o, Flanders, Slap Shot, FDIC, TC (Respect), Romeo (Hate, Hate), Black Flag, Waterboy, Sparty

QIC: Sparty

It was a beautiful morning as I’ve been waiting for this day for a long time. While my first post was at Futurama, it was Golden Spike that I found consistency with and quickly became my home base. My first Q there was scheduled for 3/20/20, F3 Omaha shut down on 3/19 due to Covid. I later had the opportunity to Q there, but the field was closed, so we were in a parking lot. Then, I was asked to open an AO on Fridays. Safe to say, I’ve had this beatdown planned for a long time, and I slept like crap. I showed up at 4:45am to set up, why so early I have no idea, and then took a nice walk around the track to cover 1.5 miles. While on my slow mosey, I saw a random dog walking with a lit-up collar and no owner. Then I noticed a man behind me on the track and I didn’t recognize him at all. Then he disappeared. I quickly went into recon mode to make sure this guy wasn’t plotting on me. Turns out, he was just walking the stairs of the stadium in the one location there was no lighting. A large group of men took off at 5am for a pre-run. As 5:30am quickly approached, I made my way to the shovel flags where a solid group of men had started to gather. I was pleased to see Truly made it back out as his first and only post was last week at The Berm where I was also on Q there. As the Pre-runners returned, I acknowledged that we had a large group. Then more guys just kept coming out.

“It’s 5:30. Welcome to F3 at The Spike. F3 stands for Fitness, Fellowship, and Faith. F3 was created to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. We have 4 (TC made eye contact and corrected me), excuse me we have 5 core principles: we are free, open to all men, we are always held outdoors, we lead in a rotating fashion, and we always end in a circle of trust. I am not a professional, so please modify as needed.” We then took off on a mosey around the track before we ended up circling around the 50 yard line for Warm-o-rama.


  • Sun Gods – 10F/10R IC
  • Cherry Pickers 20 IC
  • Tappy Taps 20 IC
  • Big Ones 10 IC
  • Small Ones for 30 seconds

As we concluded the warm-up, I asked all the men to head to the north goal-line where I instructed them on the Pre-Thang


  • Burpee Broad jumps for 10 yards, then Bear Crawl for 10 yards. Continue until you reach the other goal line.

I really didn’t get much of a reaction, so I’m not sure how this was received. As we all entered the south endzone, we cheered on the last couple of men that were finishing. I then had everyone circle up and count off into 4’s. I then explained the workout: there are 4 stations. Your group will start at your numbered station and complete the first exercise on the sheet. After that, you will rotate counter clockwise. Rather than doing the straight runs, you will climb the steps in the stadium and go around to the other side, and back down. You will then run the curves after each station.

The Thang:

  • Station 1 – Upper Body
    • Werkins 30
    • Dips 30
    • Ranger Merkins 30
  • Station 2 – Core
    • LBCs 30 IC
    • Dying Cockroaches 30 IC
    • American Hammers 30 IC
  • Station 3 – Legs
    • Air Squats 30
    • Monkey Humpers 30 IC
    • Johnny Drama’s 30
  • Station 4 – Cardio
    • Mountain Climbers 30 IC
    • Bobby Hurley’s 30 IC
    • Burpees 15

Since we were only performing one exercise at a time at the stations, the reps were high. This was also intended to be an opportunity to have mumblechatter along the runs. Not sure how well this went for the groups, but I was trying to talk to as many guys as I could in my group. What was pretty consistent thought was the sweat all over the track where the men were putting in the work. It was very humid, and calories were being burned. As our group finished the last exercise, “OMAHA” was called out loud, and the PAX made their way to mid-field again. Since everyone got in 3 rounds of core, which also ended with American Hammers, there was no 6MoM today.

NOR: It was a big group which I’m not used to and was not expecting. Energy was high and 2 Step kicked us off right. We found out quickly that we had an FNG, and we had no idea. I’ve known Dan Miller for the last 5 years but had no idea he was there due to the size of the group. He saw guys running and just joined us. Pretty sweet! We all got to yell RESPECT for Wait Time, which totally caught me off guard as it slipped my mind. ZBo hit the high note. Othello brought the energy. YHC gave his best effort at Waterboy, which then trumped me on finishing things out as I got a little tongue-tide.

Announcements/Prayers: Keep in my the privacy of the COT (great reminder Mother Goose). Queenservice is winding down so keep in mind the men that are near the finish line to help support them. Rollbar is hosting a 24 hour ruck to raise money for Juvenile Diabetes on Sept. 11, check out Slack for details. Thor has assembled a group to help paint a house tomorrow and we start at 9am. Let him know if you are not signed up but would like to join. Buckeye is setting off on a walk from Lincoln to Omaha this weekend and he set a goal to raise $3,000. The money will go to 2 different causes, one of which is for wounded warriors (not sure of the specific name of the group). A nice prayer request for all the students, teachers, and faculty that back in schools.

COT: I have had the privilege of hearing Col. Athens from the Navy speak 3 times live. His talks are always about leadership, and they relate to what’s going on in the world so that people can relate to it. This last time he spoke was last week and he spoke about Fatigue in leaders, and that it is something all leaders experience at some point in their journey. He then went on to tell a story (which I’m not going to cover) about 9 military soldiers that were POW in Vietnam who survived to tell their story. The focus of what Col. Athens talked about was how one of the men had to figure out how to “fill their tanks” so that they could lead the others. These lessons can be useful for us today if we find ourselves feeling fatigued on Leadership.

  1. Perspective – when face with adversity, think of others that have gone through similar or more difficult situations. Additionally, don’t ask yourself “why me,” rather look at it as “this is happening for me.”
  2. Routine – find your routine. What these men did everyday was concentrate on the following each day: pray, exercise, communicate, eat, and sleep.
  3. Trust – when you’re tired, you need to release things to other people. Trust them that they can follow through.
  4. Humor – find opportunities to laugh and enjoy yourselves
  5. Character – this has to be solid. Character is not hanging in there when you are expecting light at the end of the tunnel. It is staying persistent and keep moving when you don’t know if there will be a light at the end of the tunnel.

I thought this was an incredible message and something we all can learn from. Some of you may be experiencing this or may experience this in the future which is part of the reason I wanted to share this with you today. The other reason is because this is where I am right now. I am fatigued and worn down. My cup is empty and I need to figure out how to fill it back up. He started off by saying, “When fatigued on leadership, remove yourself to fill your tank.” I am making a considerable effort right now to try and remove myself from things so that I can fill my tank back up. Its also important to know that you aren’t filling your tank for yourself, you have to fill your tank in order to effectively lead and care for others. Thank you for the opportunity to lead today!



F3Omaha - 2248 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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