March 1, 2022/AO – The Helix/Temperature: A beautiful 35 degrees.

Pax:. Slapshot, LPC, Truly, Theraband, House Party, Fila, Mulligan (RESPECT), Al Borland, Pig Pen, Slow Clap (RESPECT), Tube Socks, Barbershop, Pantyhose, 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.  There was discussion regarding which Strava workout setting should be set for today’s beatdown.  Since “breathing” wasn’t an option Safe Ride was at a loss for what to recommend. 


The PAX moseyed from the shovel flags onto the trail and moved south.  We eventually stopped in an open grass area for warm-a-rama.  The PAX then circled up at midfield for the following exercises:

  1. Tappy Taps
  2. Big Ones
  3. Windmills
  4. Sun Gods
  5. Mountain Climbers


The PAX moseyed back north to the tennis court for the Pre-Thang.  Motivators.  Calves were now officially activated. 


The PAX moseyed around this awesome AO, stopping 4-5 times for rounds of BLIMPS. Each letter of the word “BLIMPS” represented an exercise, with increasing rep counts.  The exercises were as followed:

            5 Burpees

            10 Lunges

            15 Imperial Walkers

            20 Merkins

            25 Plank Jacks           

            30 Squats

On the drive back home Safe Ride realized he never officially called OMAHA to end the beatdown.  Well, the PAX didn’t seem to mind heading back to the shovel flag around 6:08am. Once there the PAX circled up for Mary.


Flutter Kicks

Gas Pumpers

Low Dollys

Hammers Rancid Style


Safe Ride talked about his 10-year-old son, Jolly Roger, and his recent basketball tryout for the Junior Warrior basketball squad.  Unfortunately, he didn’t make the team and was really down on himself.  To add to the adversity, Jolly Roger’s current bball team lost by a single point this past weekend.  Throughout all of this, Safe Ride encouraged Jolly Roger to stay positive and keep moving forward.  In that regard, Safe Ride turned to a Rocky Balboa quote:

“The world ain’t all sunshine and rainbows.  It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it.  You, me, or nobody is gonna hit as hard as life.  But it ain’t about how hard ya hit.  It’s about how hard you can get hit and keep moving forward.  How much you can take and keep moving forward.  That’s how winning is done!”

That was Safe Ride’s message to his 2.0 this past weekend and to the PAX this morning in the gloom.  Life can really suck at times.  It can smack you right in the face.  However, we need to keep moving forward.  Adversity is something we all encounter.  It’s about how you respond to that adversity that will make the difference. 


  • 4x4x48 starting Friday night
  • Heat the Streets on Saturday
  • Prayers

Pantyhose took us out in prayer

Much love!

Safe Ride

F3Omaha - 4030 posts

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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