Golden Spike – Be Better

Friday, March 18, 2022

Omaha Burke High School

38 degrees air temp and rain

PAX: Vandelay, Chiclets, Dirty Bird, Wait Time, Mother Goose, Biff, Oompah, Romeo, Black Flag, Superfly

QIC: Super Fly

Super Fly welcomed the 9 other PAX to Golden Spike. He stated the F3 Mission Statement, 5 Core Principals, forgot the Credo, but remembered he wasn’t a professional.  Also, later recognized he didn’t ask if there were any FNG’s. (shame)

We moseyed from the Shovel Flags, around the track for one lap, to complete begin Warm-O-Rama.


15 – Cherry Pickers (IC), 10 – Big Ones (SLOW), 15 – Tappy Taps (IC), 15 Side-Straddle Hops (IC), and 15 – Sun gods (IC) (both directions).

That concluded Warm-O-Rama, so the PAX moseyed to the football field with coupons in hand

Pre-Thang – Football Field

While still circled up from WOR, Superfly had the PAX pick an exercise of their liking, using a 10 count to complete. 10 exercises were completed, but a lot of them were Merkins…just sayin’.

Thang – Football Field

Superfly split PAX into groups of 3 to complete the grinder. PAX #1 was holding a Plank position, while PAX #2 ran 50 yards to where PAX #3 was working through a cumulative grinder. Each group had to complete 100 of the following exercises: Burpees, Big Boy Sit-ups, Merkins, and Monkey Humpers. If the group completed all 4 exercises, they were asked to rinse and repeat.

There was lots of mumble chatter throughout the entire workout, but it seemed to be more vocalized towards the Q as the workout was nearing its end.  Questions like, “What city did I move to 3 years ago?” and “Hey Superfly, what does this say in the endzone?”

So after the 2nd question was asked in a matter of 2 minutes, Omaha was called and the PAX circled up for Mary.


15 Box Cutters

15 Dying Cockroaches

All PAX then took their turn with American Hammers, Rancid Style, completing 10 reps in total.

Then moseyed to the Shovel Flags for NOR and announcements.




Check Slack for all of the 3rd F activities happening around the metro.

Prayers for those in Ukraine that are staying back to fight for their country

Prayers for Dirty Bird’s co-worker Julie as well.


Superfly spoke about working to do 1 thing better every day.  Throughout the last 2 years, I’ve worked hard to find that one thing that I’ve done better today, than I did yesterday.  Whether that’s better-quality time with my 2.0’s or my M, or while at work as well.  I tried to focus my attention on being better at the little things and not so focused on attempting to make monumental changes. You can do many little things throughout the weeks, months and year, that can lead to a huge difference in the way you were a year ago, by just trying to be better today.

Fomaha - 3389 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