“10 Rounds”

PAX (9): Unicycle, Tony The Tiger, Animal House, Knobs, Chernobyl, Duracell, Supe & High Life

QIC: Ferdinand

Pre-Run: KOA, Farva, Trench, Chernobyl, Tony The Tiger & 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.


Tappy Taps – 10 IC

Windmills – 10 IC

SSH – 10 IC

The Thang: 10 Rounds!

35-minute AMRAP (with a Partner) Try and get through 10 rounds! If you get through your 10 rounds go pick up the 6 and help them finish their 10 rounds! If everyone completes 10 rounds prior to the 35-minute mark, we will plank until the time is up! Prior to the run portion on each round, I would like you all to complete a burpee equal to what round you’re on. Round 1 = 1 Burpee, Round 5 = 5 Burpees, Round 10 = 10 Burpees.

Thrusters – 10 using weights

Push Ups – 10 using weights

Step Ups – 10 using weights

200-meter run (Run to Lincoln St and back)

Omaha was called at 6:10 AM to circle up for Mary!

Mary: Sarpy Slammers IC Rancid Style Twice Around

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

Announcements – CSAUP 1/29, Santa Saunter 12/26, Heartland Hope, Holiday Can Drive for Tri-city Food Pantry, Blood Drive 12/17 & Triage Annual Diaper Drive

Prayer Requests – Pray for the PAX in SD that are hunting and also any unspoken prayers!

Mumble Chatter – First off, the Nugent Flag was passed onto a true HIM, High Life, this morning after Knobs took us out in prayer! You’re constantly pushing yourself and others to get better! Keep accelerating brother! Next, I am pretty sure the PAX thought they were showing up to The Steel Mill for ZERO running and just to throw around the weights! Unfortunately, Ferdinand had other plans and he was on the Q and freed to lead! I played some loud kid’s bop music, The Sandlot ran around us a few times and tried to take our focus away and each round got harder! This was the purpose of the beatdown. I wanted this to be a grueling 10 round beatdown where there were distractions and the rounds got tougher and tougher! I heard multiple guys ask me about the music and a few also shared their thoughts on how awful the burpees and running were during the beatdown! This made me smile as I felt like I was accomplishing what the purpose of the beatdown was all about!

COT – The national finals rodeo begins tonight and it’s the best rodeo contestants in the world competing for bunch of money and the prestigious gold buckle in Las Vegas at the Thomas and Mack center! It’s 10 rounds in a row (10 straight days) competing against the 15 best contestants in the world in each event! Each round gets harder and harder as you may be competing through injuries and there’s also a lot of outside noise as they’re in Las Vegas! You must stay extremely focused and take care of your body over these 10 grueling days. I wanted to give you all a little glimpse of what the contestants go through over the next 10 days by playing goofy music and having each of you fight through 10 grueling rounds! Remember that hitting your goals is not easy and sometimes it takes everything you’ve got in the tank and extreme focus to make it happen. Set your goals high and you will be surprised by what you can accomplish with extreme focus and determination! Keep accelerating brothers!

Prayer – Knobs took us out in prayer!



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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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