July 22 2022 5:30(ish)AM

AO: Golden Spike – Burke HS Omaha, NE   

Q: Scoober and Oompa

25 PAX: Dirty Bird, Golden Pike, Superfly, Chiclets, Wentworth, Doppler, Hat Trick, Bubbles, Khakis, Barbershop, Landsbury, Tom Tom, Biff, Tater Tot, Jenny Bravo, Slow Pitch, FDIC, Room Service, Sparkler (welcome from DR!), Almost Famous, Honey Maid, Rollbar, TC, Scoober, Oompa.

Shovel flags were moved temporarily to the east end of the Burke parking lot, near the grassy bowl. This threw off the pax and required a small amount of additional pre-running from tired smurphers (sorry boys!)

Announced: The Mission Statement, Credo. Disclaimer, and Five Core Principles. 

Asked about FNGs – no rookies today, but had a DR’er Sparkler from F3 Kansas City (Welcome!)

Scoober started the shenanigans by stating that – We were having a beatdown with your pals the other daaaaaaaaaaaay. 

How are ya now,  Good and You,  Oh not so bad.

Pitter Patter, Lets get at er 

PAX moseyed to the bottom of the bowl area for the prethang. 


In order to get in shape and study the tape the pax started with burpees buddy, just rippin’ burpees and push-ups buddy

  • 50 pushups, 50 burpees
    • 5 sets of 10 each
  • First Pax member to finish the 20 reps yells “Ninja Dust!” and the pax runs down/up the hill

First Omaha was called and pax circled up at the top of the hill for the Thang. 


Scoober did a 1-3 count off and split PAX into groups of three, then explained that there would be Stations for each group to work through   

PUSH GROUP Station 1 – Not my Forte(s) – 40 reps of each 

    Dirty F’in Dangles – (Pickle Pushers)

    Bonnie McBlairies – (Bonnie Blairs)

    Toe Curlin  – (Calf Raises)

    Grounders – (LBCs) 

Station 2 – Give Yer Balls A Tug

    Three man grinder

    Station starts at top of hill,  

Guy 1 runs to cone at bottom and starts doing AMRAP Big Shoots (bobby Hurleys) 

Guy 2 Starts doing AMRAP Sweaters (Merkins)

Guy 3 is giving his balls a tug.  When the hose gets to the top of the hill, guy 2 grabs the hose and guy 3 runs the other end of the hose down to guy 1 and drops it. When guy 3 drops the hose end,  guy 2 starts tugging it up the hill and guy 1 runs up and starts doing AMRAP Sweaters and Guy 3 starts doing AMRAP big shoots

Station 3 – Great Day for Hay

    Three Man Grinder 

    Dry Docks – Carry Hay – Air Squats

Station 4 

    3 Man Grinder

I’d have a Beer (Crawl)  Bear Crawl out

Not My Pig, Not My farm – (Carolina Dry Docks)Big Shoots – Bobby Hurley

Canada Gooses – Duck Walk back

Donk Around – Donkey Kicks

Omaha was called at 6:04 AM



    Freddy Mercury



    Dying Cockroaches x15

    American Hammers (Rancid)


Superfly announced his birthday/F3 anniversary Q will be 7/29 at Spike!  Rollbar encouraged the pax to attend the Friday night first responder ruck downtown. Golden Pike announced an F3 Mental Battle meetings starting Mondays at Octagon. Doppler asked for prayers, as he received transfer orders to LA. Prayers for him and his family.  DR Sparkler asked for prayers for his sister in law. 


Letterkenny wisdom, bud:

S- If you can be one thing in life, you should be efficient. 

O – Its a hard life picking stones and pulling teats, but sure as gods got sandals, it beats fighting dudes with treasure trails. 

S – Less you say now,  the less you have to apologize for late

O – When a friend asks for Help, you help em. 

S – Get off the cross,  we need the wood. 

O – Not my pig, Not my farm. 

S – Theres nothing better than a fart, except kids falling off bikes, maybe.  Fuck, I could watch kids falling off bikes all day. 

O – We only got one shot at this. One chance. One win. You know? Vomit on your mom’s spaghetti, or whatever that talking singer says.

S – If you have a problem with the majestic Canada Goose, then you have a problem with me

O – I have never been less embarrassed in all my life.



Scoober and Ooompa.

Fomaha - 3870 posts

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

Golden Spike

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