3/23/2023 – The Berm

Location: Stone Creek Park

PAX: 14 – Pantyhose, Motorboat, Nailed It, Al Boreland, Toto, LPC, Bouncer, Johnny Bravo, Skipper, Truly, Big Country, Kill Switch, Schnitzel, Invictus.

QIC: Invictus

Weather: 32 deg, pleasantly windy. Manageable wind chill.

0435 – Pre Run – Pantyhose, Bouncer, and Toto set off on the typical pre-run route.

0445 – YHC set off on his own route to stay near the park after setting up cones. I did not prepare well for lighting up each cone but I had enough to show where each station would be. There was enough residual lighting from the park and neighborhood to keep people from running into each other.

0515 – QIC kicked off the morning with the description of F3 – Fitness, Fellowship, and Faith.

Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.

Credo – Leave no man behind, but leave no man where you found him.

The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.

There were no FNG’s present, nonetheless, QIC noted he was not a fitness professional so the PAX should modify the workout as needed.

Warm-o-rama – Parking Lot

15 SSH (IC)

15 Tappy Taps (IC)

10 Big Ones (IC)

Mosey to the top of the berm.

0520 – Pre-Thang – In groups of 2, the PAX did a little warm-up grinder between the two cones at the top of the berm. This routine is a personal favorite of mine.


PAX 2 – run down to far cone, 10 Merkins, run back to relieve PAX 1.

We did this for about 5 mins until the first OMAHA.

0525 – Mosey to the bottom of the berm.

The Thang – 4 Stations, 4 Groups

Station 1 – Push Group – Bottom of Berm

10 Burpees

10 High-Plank Alternating Toe Taps (IC)

Station 2 – R&R – Top of Berm

20 Carolina Dry Docks

20 Air Squats

20 Plank Jacks (IC)

When moseying from Station 2 to 3 down the path, each PAX in their group had to perform 3 overhead presses.

Station 3 – R&R

20 Werkins

20 Jump Squats

20 Mountain Climbers (IC)

Mosey down the hill.

Station 4 – R&R

20 Makhtar N’Diayes (Kill Switch loved this part)

20 Alternating Lunges

20 One-Armed Pickle Pushers

Each group got through the stations 2 times. 0550 – OMAHA.

MARY: 1 round of Rancid Hammers – Recover.

NOR: See PAX list above. Toto left early, but LPC picked him up in the video.

Prayers / Announcements: Halfway House on Sunday, 5-yr F3 Omaha Anniversary on 4/22 at The Oracle, prayers for Nailed It’s father-in-law.

COT: I decided to talk about a YouTube™ channel I watch called FNG Academy. The content is created by a former Green Beret who aims to help soldiers get ready for Special Forces selection. However, he also provides leadership training for civilians. I listed to a video where the Green Beret talks about how he applied for a staff NCO position and failed the interview because he did not have the appropriate uniform and he slouched in his chair because he knew the person interviewing him and he did not think he needed to impress him very much. He was given a chance to come back in 3 months and when he did, he changed his uniform and sat up in his chair with the utmost attention and respect for his interviewer. After the interview, he was given a PASS almost immediately because his small corrections were noted. The Green Beret’s final message from this story was that “If something is in your way towards progress, then it is important”. I felt like we could apply this message to a number of situations in our lives whether it be family drama or working for a new promotion at work. Obstacles that require our attention should be given the full extent of it no matter what.

YHC concluded the beatdown in prayer.

Aye! – Invictus

TNT discussion on choosing Site Q’s followed at Scooters. We took this in multiple directions, but kept it anchored on leadership and growth. I think a lot of these types of conversations happen in some ways among the PAX organically, but the structure is very well laid out.

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


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