October 21, 2021 | AO – Battlefield | Westside High School | 42 Degrees & Breezy

PAX (16 Total): Gunner, Cutting Edge, Honey Maid, Flowers, Dora, Samples (Respect!), Cataracts, Bloodshot, Dirty Bird, da Vinci (Respect, Respect!), Ruxpin, Appletini, Jeeves, Jazz Hands, Greek Freak

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, and no FNG were present.

The men moseyed to the center of the football field from the shovel flags.


  • SSH – 15 (IC)
  • Tappy Taps – 15 (IC)
  • Imperial Walkers – 15 IC
  • Wind Mills – 15 IC
  • Copperhead Squats – 15
  • Plank Jacks – 15

Pre-THANG: 100 Yards of Deconstructive Burpees

As a group, start on the North goal line:

  • Run to 25 yard line – 10 Groiners
  • Run to 50 yard line – 10 Merkins
  • Run to 25 yard line – 10 Jump Squats
  • Run to 25 yard line – 10 Overhead Claps

3 times for a total of 30 Deconstructive Burpees

The THANG: PAX numbered off into 3 groups

2 Stations and the FN Stairs: The PAX counted off into groups of 3. 2 stations were marked with cones and located on each 25 yard line of the field. Each stations included a list of exercises. Groups 2 & 3 were instructed to do as many sets of the individual exercise in order, with a 8 second count in between each set, until they were pushed to the next station. Group 1 was the Push group. 

Exercises were as follows: 

10 Dips at the bottom of the Stairs

Run to the top of the Stairs

Perform 3 Burpees at top of stairs

Run to Bottom of Stairs 

Group Runs to Station 2
Sets of 20 with 8 sec.
Count in Between Each Set
Big Boy Sit Ups
Monkey Humpers (IC)
Alternating Shoulder Taps (IC)
Apollo Ohnos (IC)

Group Runs to Station 3
Sets of 20 with 8 sec.
Count in Between Each Set
Air Squats
Mountain Climbers (IC)
Hello Dollys
Tempo Merkins (IC)
Bobby Hurley’s
Heels to Heaven (IC)
Hand Rel. Merkins
Group Runs to Station 1 (Stairs) 

Omaha was called about 6:04 AM.

Mumblechatter: YHC was not planning on telling the PAX it was his birthday until the COT, but the super sleuth Site Q figured it out and many of the PAX offered birthday wishes before the beat down. I was appreciative and grateful to have the opportunity to lead on my birthday.


  • Flutter Kicks – 15 (IC)
  • Box Cutters – 15 (IC)
  • American Hammers – Rancid Style (16)

Circle of Trust (COT):

If you read my pre-blast, you know that in 1797 on this Day “Old Ironsides,” the U.S. Navy frigate Constitution, was launched in Boston’s harbor. Today is also my 49th Birthday. I did not want to have a Birthday themed Q, but I wanted to Q on my birthday. I’ll save the birthday beat down for my RESPECT Q next year. For my COT today, I would like to tell you about my Grandpa, my dad’s father. His name was Lehman Elmo Winfrey. He went by Curly and he always used his initials L.E. instead of spelling out his full name. Pretty sure he hated his name. Again his name was Lehman Elmo so I think we all can understand. He passed away on my 17th Birthday 32 years ago today.

My Grandpa maybe completed eighth grade in Arkansas and he served in the Army during WWII. He ended up settling in Des Moines, Iowa. He was a hard worker who worked for A.E. Dairy for over 30 years before retiring. During retirement he had a part time job cleaning at a farm equipment dealership. He always wanted a Cadillac and he bought a 2 door Caddy that I remember being huge when I was in grade school. He took me fishing, let me drive when I had my learners permit, he helped coach my little league baseball team, let me order ice cream for breakfast, and over paid me to mow his lawn.

His wife, my grandmother passed away unexpectedly from an aneurism when I was a baby. My Grandpa, like all of us, had his flaws. He was a smoker and an alcoholic, but he sought treatment and quit drinking when I was a toddler and I never saw him drink. My Grandfather remarried after he stopped drinking, and as far as I could tell, he was happy. Unfortunately, his health starting to decline in his early 60s and he died at the young age of 67 from a heart attack on my 17th birthday. I think about him every year on my birthday, and wish he could have been around to see me graduate, get married, and meet his great grandchildren.

Because I wanted to talk about my Grandpa during this COT, I talked to my Dad and asked questions to make sure I had my facts straight. It felt good to talk to my dad about him. I think my Dad enjoyed it also. F3 is important to me and the community for multiple reasons. I think about how it helps us stay healthier so we can meet our great grandchildren, but F3 also helps us to remember and appreciate the important things. So today on my 49th birthday, 1 year from the Respect category, I appreciate and am grateful for this group of men allowing me to share a little bit about my grandfather who we lost too soon 32 years ago today. Remember your loved ones and share stories so others can remember too. Thank you.

We ended in prayer.

Aye – Tin Cup

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply