03/23/2023, 5:30 AM | The Steel Mill | 34 degrees with a persistent North wind

12 PAX: Beans, Big Rig, Bobsled, Duracell, G String, Irish Car Bomb, Razzle Dazzle, Rooney, Shocker, Taxman, Tenacious D, Animal House

QIC:  Animal House

5:30 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.  He also warned them that this beatdown was going to be a circus.

No Friendly New Guy’s (FNGs) today.


  • 10 4×4’s – Hand up, go to plank, 4 Merkins, 4 Mountain Climbers
  • Tappy Taps – 10 IC
  • Big Ones – 10 IC
  • Forward Sun God – 10 IC
  • Backwards Sun God – 10 IC

The Thang: Push, Pull, Legs x 5, we rotated leading an exercise.

Push – Chest, Shoulder, Triceps

  • DB Press x10
  • Overhead Press x10
  • Dips x10
  • Kickbacks x10

Pull – Back, Biceps, Forearms

  • Deadlift x10
  • Barbell Rows x10
  • Barbell Curls x10
  • DB Bent Over Fly x10


  • Squat x10
  • Alternating Lunges x10
  • Johnny Drama (Calf Raise) x10
  • Sumo Squats x10

5 4×4’s


  • Growing Pains w/weight
    • LBC’s x # of Pax (IC)
    • Big Boys x # of Pax (IC)
    • Superman x # of Pax (IC)
  • Sarpy Slammers w/weight – # of Pax (IC)


  • Halfway House: March 25 @ Aspen/Sun Valley Park.
    •  Starting at 5 AM, multiple distances available to fit all your needs
  • F3 Omaha Convergence (5 year Anniversary), 4/22 staring at 5:30 AM Boys Town
  • Gallup Ruck on Saturday the 25th.
  • Prayers for Busser’s Mom.
  • Prayers for ICB’s M.
  • Prayers to Tony the Tiger and his recovery.
  • Prayers for all those dealing with ailments and illness.
  • Prayers for all that was unsaid but in our hearts.


Put yourself out there, take the risk of making one’s true authentic self known to others.

Aye, brothers!  I appreciate you all coming out to join me today. Keep accelerating! AH

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