September 17, 2021/AO – Golden Spike/Temperature – a muggy 72.

Pax: Bear Grylls, Flanders, Ice-T, Vandelay (RESPECT), Tugboat, Tin Cup, Super Tasty, Spacebar, Rollbar, Mother Goose, Dr. Thunder, No Doze, Wait Time (RESPECT), FDIC, Static, Truly, Kielbasa, Biff, Slap Shot, Eddison, Saul, Room Service, Tee Ball.

Q: Safe Ride

Safe Ride promptly welcomed the PAX to F3 Omaha at 5:30am.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  Safe Ride asked if there were any new guys and, confirming there were none, started a mosey from the shovel flags up around the stadium at Golden Spike to an open gate onto the football field.


The PAX circled up at midfield for warm-a-rama.  The following exercises were performed:

  1. SSH
  2. Tappy Taps
  3. Windmills
  4. Sun Gods


Safe Ride noted that yesterday at the Battlefield Greek Freak had a pretty epic “pre-thang”.  Imitation is the biggest form of flattery so Safe Ride did the same thing.  PAX were told to partner up.  One man runs a 400 meter lap while the other man runs the stairs on the east side.  Then switch spots.  Fortunately for the PAX at Golden Spike, only one round was performed.


The PAX moseyed to north endzone of the football field. Safe Ride explained that the PAX would stay with their partner for a 2-man grinder.  One man would run to the south goal line and back while the other partner performed an exercise (100 reps for each exercise).  Then switch.  The reps of each exercise would be cumulative.  Before starting, however, every PAX performed 11 burpees. The following exercises were part of the grinder:



Shoulder Touches IC

Big Boy sit-ups

Mountain Climbers IC

Alternating Lunges

Plank Jacks IC

Bobby Hurleys

Safe Ride called OMAHA at 6:07am and the PAX stayed in the North endzone for Mary.


  1. LBCs
  2. Low Dolly
  3. Flutter Kicks
  4. American Hammers – Rancid Style


Safe Ride kept it short and sweet this morning.  First, today in history, at the Philadelphia Constitution Convention in 1787, the U.S. Constitution was signed.  Second, Safe Ride recently found a quote on the interwebs that said: “If you don’t make time for your wellness, you will be forced to make time for your illness”.  That’s important to keep in mind for all aspects of your life.  Whether that’s physical, mental, emotional, familial, professional, etc… wellness.  Be sure you’re taking care of yourself. 


  • No Doze is looking for a HIM to join his market-to-market team next Saturday
  • It’s Suicide Prevention Month
  • Prayers for Hipster who is battling a back issue
  • Vala’s Pumpkin Patch this Sunday

Ice-T took us out in prayer. 

Much love!

Safe Ride

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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