9-9-2021  AO: Battlefield    Weather: 56°

PAX: Safe Ride, Folsom, Davinci (Respect, Respect), Super Nasty, Buns of Steel, Biff, Grillz, Squidward, Bloodshot, BetaMax, Sellack, Doppler, Short Sale, Samples, Tug Boat, Wentworth, Flowers

QIC: Rollbar

YHC greeted about ¾ of the PAX at the shovel flags and welcomed them to the Gloom, with a few PAX hanging on the track I gave the the welcome, Mission, core principles and disclaimer as we headed down to join them. A quick lap around the track led to an ultra-quick Warm-o-Rama. 


Side Straddle Hop x40

*Mumblechatter: Who does Rollbar think he is, Khakis?* Not quite, but I did steal that W-o-R from that HIM.

I had the PAX line up in 2 lines instructing them to get some room to move for the Pre-Thang to come. 

Pre-Thang: Burpees on Burpees, on Burpees

  • Burpees x10
  • Barrel Roll Burpees x10
  • Surfies x5 each way
  • Kraken Burpees x10 (3 hand-release merkins at the bottom. Shoutout to Dark Helmet for this one! )

Counting off into 3 man teams, YHC explained the layout of the beatdown. Teams spread out to their respective stations and got started. 

The Thang: Pain Stations

Endzone: Sandbag Push group

  • Clean and throw
  • Bearcrawl Drag
  • Lunge

20 yards: AMRAP Chest

  • Merkins
  • Werkins
  • Hand Release Merkins

40 Yards:  AMRAP Legs

  • Copperhead Squats
  • Monkey Humpers
  • Bonnie Blairs

40 Yards: AMRAP Core

  • LBCs
  • Head to Toe Situps
  • Freddie Mercury

20 Yards: AMRAP Planks

  • Mountain Climbers
  • Elbow Plank
  • Peter Parker

Bleacher: AMRAP

  •  Run stairs
  • Dips
  • Step-ups

Omaha was called before teams got through 2 full rotations, but there was plenty of sweat to be seen, even with the cooler morning we enjoyed. 

I planed to use the full time for the beatdown, so there was not Mary to be had. (Hat tip to No Doze, who hates 6MoM)

COT: F3 Saved my life

When I say this, I mean it in a literal sense. 

F3 found me only months before one of the most difficult experiences of my life. 

I became an Omaha Redwood when I attended F3 Oamaha’s first official beatdown in April of 2018.  I began to become a stronger man physically and, more importantly mentally.

In November of that same year my daughter, Ruby, was diagnosed with Type 1 Diabetes. The feeling of total helplessness as a father that can’t fix things was devastating. 

I struggled with depression for a period of time and I slipped away from the group for a while, but the brothers wouldn’t just let me slip away. They brought me back by letting me know they genuinely cared and were concerned about me and Ruby. One of the first days back after things had settled down a little I shared my struggles with the PAX, and they gathered around me and loved me.

F3 saved my life in two very important ways, the mental durability it has built into me helps me on a daily basis, and when I didn’t have the strength, my brothers picked me up and carried me through the dark. 

For these reasons, and many more I believe that EVERY man needs F3. Every man needs to find a place to be vulnerable, and a place to get strong and BE strong for others.  

YHC encourages the PAX, when you’re struggling, be here, you need your brothers, and when you’re strong, be here. Your brother needs YOU. 

Be Blessed,

Rollbar #SYITG

Fomaha - 3211 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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