Temp: 21°

PAX: Skipper, Wentworth, Saul, Vandelay(Respect), Roadhouse, Room Service, Hard Hat, One Hit, Big Unit, Mother Goose, and (YHC) U-Haul.

-The Trident is an AO where the quality of HIM that show up is palpable from the moment they get out of their cars. It’s like an island of misfit bad a$$es that the QIC had the great fortune to learn from right away. YHC is honored and lucky to have Q’d this fine Tuesday morning.

[0530] The Opener (2min) Good Morning! Welcome to the Trident and welcome to F3. Present the 3 F’s of F3, state the mission statement of F3, the 5 core principles, and the disclaimer. FNG’s? The Credo. Take care of each other. Pick up the Six and Let’s move!

[0532] Mosey to parking lot for Warm-a-rama (5 min)


12-Tappy Taps(IC)

12-Big Ones(IC)

20-Sun Gods(IC)

12-Sit Thrus(IC)

10-Imperial Walkers (IC)

[0537] Mosey to the top of the berm for The Pre-thang (6-8 min) Berm and Burpees

Get into a group of three. Mini 3 – person grinder. Person A is on this side of the hill AMRAP Merkins. C is on the other side AMRAP Frozen Freddies. B is going to run up the hill and do one Burpee and relieve C who is going to run up the hill and do one Burpee and then relieve trade with A and then A is going to run up and do one Burpee and back down to B. B is then going to do 2 Burpees and everyone follows suit until you all get to 5 Burpees and then work your way back down to 1.

[0545] Mosey to the parking garage for The Thang (15-20 min) Push Groups/Stations

Count off in groups of 4. Push Stations. Each group starts at the corresponding station. Station 1 – Push Station.  It’s on the sheet.

If you are pushed before you are finished, return to that spot and continue through the sheet. Rinse and Repeat until Omaha.

  • Station 1 – Push Station

Race to the Three Stones.

First one to the Stones chooses 1 Core Exercises for 15 reps for your group.

Push to Station 2 down the stairs.

  • Station 2 –

– 15 (IC) Mountain Climbers

– 20 (IC) L.B.C.’s

– 15 (IC) Plank Jacks

– 20 (O) Low Dollies

– 15 (IC) High Knees

– 15 (U) Groiners

– 20 (IC) Copperhead Squats

Rinse and Repeat

Push East to Station 3

  • Station 3

– 20 (U) Jump Squats Slaps

– 10 (IC) Chicken Peckers

– 20 (IC) Squats

– 10 (U) Donkey Kicks

– 30 sec Wall Sit

– 10 (IC) Aussie Mt Climbers

– 20 (IC) Monkey Humpers

Rinse and Repeat

Push up the stairs to Station 4

  • Station 4 : Using Curb

– 20 (D) Derkins,

– 20 (D) Dips 

– 20 (D) Incline Ranger Merkins

– 20 (D) Carolina Dry Docks

– 10 (D) Diamond Merkins

– 20 (IC) Sun Gods w/ Johnny Drama’s

– 10 (U) Box Jumps

Rinse and Repeat

Push to West to Station 1

[0605] Omaha call. Mosey back to Shovel Flags. 



I typically prepare something for my COT, I want to do something that I learned from you all during a COT. I wanna speak from the heart. Yes, I have a couple of quotes but let’s see what comes up.

Our doubts are traitors

And make us lose the good we oft might win

By fearing to attempt.

Fear is a tricky thing. It can block us. It can shut us down. It can make us reach for the light switch alone. It can pervade our imagination and fuel the worst self-talk. When it gets inside there it can dictate how you perceive something. As they say, Fear is FALSE EVIDENCE APPEARING REAL.

I have an anti-dote to fear today. Learn. Humble ourselves to learn how to do it better. Become a Life-Long Learner.

Today is International Women’s Day and I would like to quote a woman who from her book “You Learn by Living” I learned valuble tools that I carry with me to this day.

There is no experience from which you can’t learn something. When you stop learning you stop living in any vital and meaningful sense. And the purpose of life, after all , is to live it, to taste experience to the utmost, to reach out eagerly and without fear for a newer and richer experience.

Sky-Q, thank you for this day, these men, and those we think about in our hearts right now. Please watch over…..

Help us to accept the challenge. To be present with the time comes. And to lift each other up without waiting any longer. Today is the day. Today is the day. Amen. 

Fomaha - 3389 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Trident

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