“Project Pink’d Beatdown”

PAX (28): Chernobyl, Escobar, Mulch, Wentworth, Fun Dip, Jean Claude, Icy Hot, FireWalker, Schrute, Q Tip RESPECT RESPECT, Tony The Tiger, Pit Stop, Safe Ride, Beta Max, Edison, Simmons, Duracell, Paul Blart, Trench, High Life, Double Dip, Folsom, Tater Tot, Two Special Guests from Project Pink’d – Kayla Navin & Christine Billings, Khakis RESPECT, Overtime, Gipper, Golden Pike, and EA.

QIC: Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.


Mosey to the open grass area just east of the duck pond and circle up!

10 IC – Tappy Taps

10 IC – Big Ones

10 IC – Windmills

10 IC – Cherry Pickers

10 IC – SSH


# off into groups of 4

Chain run in your groups to the soccer fields!

The Thang:

There were four cones, so each group moseyed to their numbered cone and Ferdinand shouted “GO!” to get started!

Cone 1

Merkins – 20

Hydraulic Squats – 20 IC

Burpees – 5

Toe Touches – 20 IC

Run to cone 2

Cone 2

Makhtar N’Diayes – 20 IC

Bonnie Blairs – 20 IC

Burpees – 5

Gas Pumpers – 20 IC

Run to cone 3

Cone 3

Chuck Norris Merkins – 20

Jumping Squats – 20

Burpees – 5

Scissor Kicks – 20 IC

Run to cone 4

Cone 4

Hand Release Merkins – 20

Copperhead Squats – 20 IC

Burpees – 5

Big Boys – 20

Run to cone 1


We made it 2.1/2 times around before Ferdinand called Omaha at 7:50 AM. We grabbed the cones and headed back to the shovel flags!


Sarpy Slammers Rancid Style

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

FNGs – No FNGs

Announcements – Our brother Plagues newborn boy, Turkey Trot, Veterans Day Ruck, Blood Drives, Abide Food Pantry, Operation Others, Adopt a Family with Heartland Hope

Prayer Requests – Tony The Tiger’s Grandma, Pit Stops M. Sweet Roll’s recovery and any unspoken prayers.


“No one has ever become poor by giving.” – Anne Frank

The world is in a continuous state of circulation and flow. Whether it is the water cycle, the breathing cycle or the changing of the seasons, everything is in constant motion. Giving and receiving is similar – they work together. In order to give, there must be a receiver. Giving is about outflow and receiving is about inflow. The most important thing about giving and receiving is your intention behind it.

If you want joy, give joy to other people.

If you want attention, give attention to other people.

If you want appreciation, give appreciation to other people.

If you want peace, give peace to other people.

“You will get all you want in life, if you help enough other people get what they want.” – Zig Ziglar

Prayer – Tater Tot took us out in prayer!

Mumble Chatter – This was one of the best beatdowns that I have ever been a part of, and it was an honor to lead these HIM! I could feel the energy from the start, and it never let up! It was such a beautiful foggy morning where you could barely see the other groups until they got close! The sunrise was absolutely stunning which became the center of conversation a few times! The group sizes of 6-7 really made for special morning as the PAX were encouraging each other to push through the tough exercises and to not give up! We wrapped up and then headed over the shelter area for second F with a bon fire roaring! There was coffee and donuts, and it was special to hear from two breast cancer survivors from Project Pink’d! They both told their stories and gave us a more in-depth view on what Project Pink’d does for breast cancer survivors in our communities! It is incredible to know that the $9,100 F3 Omaha raised for this GREAT organization is truly changing lives in our communities! T Claps to Escobar and Skidz for leading this initiative and the rest of F3 Omaha for stepping up in a HUGE way to help raise money for a fantastic cause!



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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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