04/20/2022, 5:15 AM | The Danger Zone | 52 degrees, 52% humidity, great weather

Shovel Flag Pass: Gobbler to Animal House

43 PAX: Baby Shark, Bayside, Black Tuesday, Chernobyl, Dig It, Double Dip, Duracell, Echo, Escobar, Farva, Feeny, Ferdinand, Fun Dip, Girl Dad, Gobbler, Goose, High Life, Huffy, Irish Car Bomb, Jean Claude, Khakis, Knobs, KOA, Levy, Low Flow, Motown, Mulch, Oompah, Pit Stop, Rooney, Rowdy, Schrute, Skidz, Slow Pitch, Supe, Sweet Roll, Swiper, Tate Tot. Tony the Tiger, Truck Stop, Wait Time, Yogi, Zorro

QIC:  Animal House

4:40 AM      We had multiple groups of pre-runners doing various distances in many different directions.  The QIC was very nervous and did not pay attention to all the runners.

5:15 AM      Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   Animal House then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).

Animal then informed the group that he is not a professional and to modify as necessary.

The PAX then moseyed to the 50 of Foundation Field under “ALL” of the glorious lights.  Thanks Rooney, that made the day even more special!


  • Side-straddle Hops – 10 count IC
  • Big Ones – 10 count IC
  • Tappy Taps – 10 count IC

We then moseyed to the South End Zone

Pre-Thang: Contra-Burpee-Broad Jumps

  • 1 Burpee, 1 Broad Jump
  • 2 Burpees, 2 Broad Jumps
  • 3 Burpees, 3 Broad Jumps
  • 4 Burpees, 4 Broad Jumps
  • 5 Burpees, 5 Broad Jumps
  • Turn around
  • 5 Burpees, 5 Broad Jumps
  • 4 Burpees, 4 Broad Jumps
  • 3 Burpees, 3 Broad Jumps
  • 2 Burpees, 2 Broad Jumps
  • 1 Burpees, 1 Broad Jumps

We then moseyed to the North End Zone.

4-man grinder

The PAX then self-divided into groups of 4.  The QIC instructed that they pick a group that will push you a bit.

2 PAX of the group sprint/walked/crawled to the 50 and did 10 Merkins, then sprint/walked/crawled to the South goal line for 10 more Merkins and then sprint/walked/crawled back to the North goal line and rotated with the other two PAX of the group.

The 2 PAX in the end zone AMRAP’d the following exercises until the other 2 PAX returned and then rotated:

For most groups “OMAHA” was called while doing Carolina Dry Docks, WW1 sit-ups or Bobby Hurley’s

The PAX then moseyed to the 50-yard line for Mary:

  • Sarpy Slammers, 44 of them to be exact.

Name-a-rama, all 2 minutes and 15 seconds of it


  • F3 Omaha 4 Year Anniversary, Saturday, April 23 5:30 AM – Bring your canned goods and non-perishable goods.
  • F3 Omaha Brickbuilder, Saturday, May 21
  • All the stated and unstated prayers.

The Nugent Flag was passed from Irish Car Bomb to Skidz. An exchange between two very special HIMs.  Chris Gradoville, 37, Nugent. Rest in Peace, brother.


YHC and soon to be shovel flag receiver then lamented about the founding Site Q, Gobbler, and what a great AO he created.  I mentioned how proud and excited I am at getting the shovel flag while at the same time very nervous about being able to fill the shoes that Gobbler is leaving behind.  This is such a special group and I cherish each and every morning in the Gloom with this group of men.  Thanks to all that should up today, the Swagger was strong!

YHC left the group with the following:

3 Rules in Life

  1. If you do not go after what you want, you will never have it.
  2. If you do not ask, the answer will always be no.
  3. If you do not step forward, you will remain in the same place.

Remember though don’t get so busy making a living, getting in shape, etc… that you forget to work on making a life.  What does that look like, spending time and energy with friends/family and positively impacting their lives.

The shovel flag was then official passed from Gobbler to Animal House.

Aye, brothers!  Keep accelerating and keep getting the #Swagger right! AH

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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