2/3/2022 – Speed Square

Shovel Flags @Battlefield: A bone chilling 0 degrees, feels like -14 degrees.

10 PAX: Sweet roll, Flowers, Baby shark, Wentworth, Grillz, Biff, Greek freak, Blood shot, Samples, and Speed square.

To get started the chilly morning by warming up to some silent, OYO air squats while I made F3 introductions and Disclaimers.

5 core principles:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust (CoT)


I am not a professional, modify as necessary.

“Leave no man behind but leave no man where you find him.”

Daily Stoic – 2/3/2022: “The Source of your anxiety

“When I see an anxious person, I ask myself, what do they want? For if a person wasn’t wanting something outside of their own control, why would they be stricken by anxiety.”

  • Epictetus, Discourses 2.13.1


Mosey through the neighborhood, South on 85th ave to Woolworth, and West to 87th Ave, North to the shovel flags at Westside School. Little over ¼ mile.

Mosey Ladder – Run between 50 yd line and Endzone to complete below exercises. Counted of by PAX members

  • Side Straddle hops – 15 IC
  • Imperial Walkers – 15 IC
  • Merkins – 15 reps
  • Air Squats – 15 IC
  • Burpees – 10 reps

The Thang

1 – 4 corners grinder on football field – AMRAP

  • Northwest Corner – Push group – One exercise at a time. Sprint North Endzone to next station
    • LBC’s – 20 IC
    • Shoulder Taps – 20 IC
    • Air Squats – 30
  • Northeast Corner – Butt kicks to next station
    • Big Boy’s
    • Ranger Merkins
    • Bobby Hurley’s’
  • Southeast Corner – Lunges to next station
    • Freddie Mercury’s
    • Plank Jacks
    • Goof balls
  • Southwest Corner – High knees to next station
    • American hammers
    • Mountain climbers
    • Lunges

2 – Ladder Burpee’s – 2 groups (run/burpee and exercise)

  • 10 yds – 1 burpee & Chuck Norris Merkins
  • 20 yds – 2 burpees & Wide Merkins
  • 30 yds – 3 burpees & Ranger Merkins

3 – PAX 411 Circle – at the 50-yard line, tight, tight PAX circle, call out 4 things about yourself that someone might not know under an 11 count while doing a light frequency and moving exercise.

  • Air Squats
  • American Hammers

Omaha – Circled up for Mary

  • I think we did, Merkins – 10 count, though I forget now.
  • Protractors – angles called by PAX until Omaha


  • Count-o-rama – 10 tough HIM’s
  • name-o-rama – no FNG’s
  • announcements – Freed to lead book club, Friday luncheon at Common’s @ West roads, Abide volunteer sign up, Polar plunge sign up on slack.
  • shout-outs/words of wisdom/prayers. Pray for HIM’s that are bruised and recovering (Patton and Betamax), Speed Square job networking, and intentions close to your heart.

Overcome Anxiety:

“Today, when you find yourself getting anxious, ask yourself: Why are my insides twisted into knots? Am I in control here or is my anxiety? And most important: Is my anxiety doing me any good?

Be conscious of how you address anxiety and set up a way to work through it. “You will become whatever you repeat”, so find the importance to establish healthy routines that you and others can support and be consistent. Action in the right and positive direction can help cure all things. You are a powerful force, try not to overthink it (life), walk through it or bust down the door. It’s your world to run, you decide the pace and direction! We got your back!


The Tweet: @BattlefieldF3, @F3Omaha, 10 HIMs gathered for an incredible morning of heat, movement, and fellowship. Great getting 2 know HIMs in the gloom via 411 circle of self. Ski, shred, Surfs up, serve, protect, salute, pray, lead, family, travel. Leave comments & tip ur Q

It was an enjoy morning, had fun leading the team, look forward to seeing all in the gloom again soon.


Speed square

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