The Danger Zone  –  April 13, 2022

5:15am – 38 degrees



At 5:15am, I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I Also mentioned the F3 moto, we leave no man behind, and no man where we found him.  I stated that I am not a professional, and all exercises could be modified if needed.  It was exactly 364 days ago that the Danger Zone opened.  It was the brain-child of a few HIM, Firewalker, Jean Claude, Rooney, with help from Tater Tot and the Plague.

Warm-a-Rama – The Start

  • 52 Merkins
  • 52 Imperial Walkers
    • We are starting with these to let the tardy PAX, usually Zorro and Wait Time, arrive before our mosey…
  • On a warm March morning Rooney, Girl Dad and I ran around Walnut Creek.  While I wont make you run that far, we will start our warm-o-rama with a small jog to the picnic area.
  • 52 Cherry Pickers
  • 52 Chinooks

The Thang – The Bad – Michelin blows out back, Gobbler bails on Squeeky Clean

  • Run to Soccer Fields
  • 52 Squats w/ telephone poles
  • 52 Total Tire Flips

Run Up Hills to North West Corner – Went out of the comfort zone  

  • 52 Carolina Dry Docks

Run South To Shop Entrance

  • 52 Johnny Dramas

Run Back to Field (Fun Times: Baseball, ultimate frisbee, football, Burpee Ball)

  • Field Goal Competition
    • 2 Kickers from each team, the amount of yards of = number of merkins:
    • Make the field goal, the other team does the merkins
    • Miss the field goal, the kickers team does the merkins


  • 52 LBCs
  • 52 Flutter Kicks
  • 52 (26 in cadence) Heal Touches
  • 52 American hammers

Announcements/Prayer Requests: 

Blood Drive – April 29th

4 Year Convergence – 5:30-7 @ The Canyon

Shovel Flag Passes Up-coming:  DZ – Animal House, Farm – Schrutte,

COT:  Takers envy the success of others, Givers enjoy the success of Others

Takers hog credit & dodge blame, Givers share credit & take blame

Takers help to get ahead, Givers help if you fall behind

Takers see kindness as a sign of weakness., Givers know it’s a sign of strength.

-Adam Grant (organizational psychologist)

The evolution of a site Q is an interesting journey. Starting a site is even more interesting.  At first I was worried about “numbers”, then I was worried about coffee, Then I was worried about how much Rooney was spending on Capri Suns.  Then I realized that my goal was not to glorify me, or take advantage of others surrounding this site, but to enrich those who come to the DZ for their Wednesday morning.  So after a year of “giving” beatdowns at the DZ, lets continue year 2 with a giving attitude, toward our brother and sisters in the community, the PAX of F3omaha 

Fomaha - 3408 posts

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

The Danger Zone

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