Golden Spike 3.31.22

AO:     Golden Spike 5:30 am

April 1, 2022

Weather:  Clear, Cool and Invigorating (29 F)

PAX: (11)       Q-Tip (Respect Respect), Zebo, Splinter, Romeo (Hate), Black Flag, Folsom, Mother Goose, Golden Pike, FDIC,

Q: Dirty Bird

Dirty Bird gathered the PAX at 5:30.  Dirty Bird welcomed all to F3 Omaha.  He recited the five core principles and laid out the F3 Mission Statement which is “to plant, grow and serve small workouts to invigorate male community leadership.”   Recognizing all HIM and confirming no FNGs, the PAX got to it.


3/4 lap meet at midfiled

SSH                             20 IC

Big Ones                     10

Little Ones                  10

Windmills                   10 IC


The PAX lined up at the 50 and did a series of workouts for a length of 10 yards.

Butt kickers 10 yds

10 Air Squats

High knees

10 Merkins

Bear Crawl

            10 Jump tucks


            10 Werkins

Alternating lunge walk

Alternation reverse lunch walk

            10 Werkins

Bernie Sanders

            10 Jump Tucks

Crawl Bear

            10 Merkins

High knees

            10 Air squats

Turnaround Butt kickers

            10 Air squats

Main Thang

PAX divided into two groups

Walls of Jericho

            7 sets

            7 exercises

            7 laps around the track

Merkins – 7

Sumo Squats- 7 IC

Carolina Dry Docks- 7

Flutter Kicks- 7 IC

Diamond Merkins- 7

Alternating Lunges- 7 IC

Burpees- 7


30 seconds Big Boys

30 seconds of ETK R

30 seconds ETK L

Announcements/ Prayer requests

Mother Goose requested prayers for Truly who is out of town to attend a funeral of a family member.  Dirty Bird requested prayers for his neighbor’s daughter who is in the hospital. Announcements were made about upcoming Brick Builder and F3 Omaha anniversary events. 

Circle of Trust

Dirty Bird went into the Circle of Trust:

In preparation for the COT on April Fools’ Day, Dirty Bird thoroughly researched the google and found numerous theories of how April Fools’ Day started.  One such theory relates to the changing of the calendar year and piqued Dirty’s  interest which is as follows:

Origins of April Fools’ Day

Some historians speculate that April Fools’ Day dates back to 1582, when France switched from the Julian calendar to the Gregorian calendar, as called for by the Council of Trent in 1563. In the Julian Calendar, as in the Hindu calendar, the new year began with the spring equinox around April 1. 

People who were slow to get the news or failed to recognize that the start of the new year had moved to January 1 and continued to celebrate it during the last week of March through April 1 became the butt of jokes and hoaxes and were called “April fools.” These pranks included having paper fish placed on their backs and being referred to as “poisson d’avril” (April fish), said to symbolize a young, easily caught fish and a gullible person.

Upon reflection, Dirty concluded that April Fool’s Day is kind of messed up.  The holiday is based upon pranking people to make the look dumb or silly.  It seems the opposite of what makes F3 great, which is the support of fellow HIMS.  Dirty encouraged the PAX to build people up on April Fool’s Day rather than make them feel small.

The COT ended in a prayer of thanks for the opportunity to meet, exercise and improve.

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