The Sanitarium – Put in Work

November 30, 2021/AO – The Sanitarium/Temperature: A beautiful 37 degrees.

Pax:. Animal House, Fire Walker, Schrute, Davenport, Swiper, Irish Car Bomb, Flowers, Shingles, Legolas, Squeaky Clean, KOA, Sweet Roll, Baby Shark, Double Dip, Feeny, Levy, Truck Stop, Safe Ride

Q: Safe Ride

Safe Ride promptly welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given. Safe Ride confirmed there were no FNGs.


The PAX moseyed from the shovel flags down to the football field and around the track one time. The PAX then circled up at midfield for the following exercises:

  1. SSH
  2. Tappy Taps
  3. Windmills
  4. Mountain Climbers
  5. Chinooks
  6. Sun Gods
  7. Randys


The PAX moseyed down the football field to the north endzone.  Safe Ride explained the PAX would be sprinting 100 yards to the other endzone. Once there, the PAX would do 20 squats, 10 merkins, 5 burpees OYO and then jog back to the north endzone.  Rinse and repeat a total of 3 times


Knowing that everyone was lathered up from the Pre-Thang, the PAX moved over to the track for the THANG. Safe Ride instructed everyone to partner up. The Partners would do the following exercises together, with each doing the full amount. The partnership was meant to push one another. Safe Ride also offered to by coffee to the partners who completed the most reps. The following exercises were performed:

  • 50 Squats
  • 40 Big Boys
  • 30 Merkins
  • 20 Bonnie Blairs
  • 10 Burpees
  • Run 1 lap (400 meters)

Safe Ride finally called OMAHA at 6:08am. Safe Ride learned that Double Dip and Animal House were the top dogs for number of reps performed. (Unfortunately, neither could stay for Coffeeteria) The PAX then moseyed back to the shovel flag for Mary.


Safe Ride didn’t hear a lot of mumble chatter this morning in the Gloom. Typically, that’s a good sign that the beatdown was solid. At the beginning, however, Safe Ride overheard Swiper being surprised with the PAX being referred to as “seasoned veterans” after Safe Ride confirmed there were no FNGs.




Safe Ride read the following quote from Dwayne “The Rock” Johnson: “Success isn’t always about greatness.  It’s about consistency. Consistent hard work gains success. Greatness will come.” F3 Omaha’s next CSAUP is set for January 29th. It’s silly for anyone to think they can roll out of bed, not put in work, and expect to be able to crush a beatdown, a Spartan Race, ½/full marathon, or this next CSAUP. Be consistent with your exercise. The results will come. The same is true with your job, M, 2.0s, friends, etc… All aspects of your life require consistency. You can’t do things half-heartedly. Because if you do, then expect half-hearted results.


  • Freed to Bleed blood drive x 2 this December.
  • First Friday lunch is happening this week. Stay tuned to Folsom for further details.
  • Save the date: January 29th is our CSAUP. More details to follow
  • Fire Walker handed the Nugent Flag to Animal House following the beatdown.

Swiper took us out in prayer

Much love!

Safe Ride

F3Omaha - 4054 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