04/04/2023 – Sanitarium: Mental Health Awareness

PAX: Swiper, Double Dip, Big Rig, Moana, Shocker, mr. Hanky, Chernobyl, Lady Bug, Mortar, Sweet Roll, Feeny, Chestnut, Uncle Jesse, Rooney, Barn Door

Q: Barn Door

15 PAX arrived at the Flags and heard the Core principles, Mission, and disclaimer. 

I shared with the PAX that today’s workout has been provided by F3 Nations as the Mental Health WOD for March 27th, which F3 recognizes as a Mental Health Awareness day. We are going to complete that beatdown today.

We completed Warm-a-rama at the shovel flags which consisted of 15 IC each: SSH, Tappy Tap, Imperial Walkers, and Cherry Pickers


At the football field there was a center station at mid field and 4 corner stations at each endzone sideline. We stayed together as a group for the first complete round and I shared stats about mental health for men everytime we came back to the center station. The exercises at each station are listed below. 


Middle Station

– Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)

Station 1

– Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Station 2

– Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

Station 3

– Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20

Station 4

– Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman 25X


We got through 3 rounds and then “Omaha” was called and we moseyed to the flags for Mary.

6MOM consisted of:

– 1 round of Rancid style American Hammers


– 2.0 beatdown for Sarpy on 4/23. Likely basketball themed with Little Tikes hoops as well as larger hoops.

– Uncle Jesse VQ this Friday at Bell Tower.


– Prayers for Delilah, his family, his girlfriend, and Swipers entire family for guidance, grace, and hope. 

Circle of Trust:

I urge everyone in this circle and in all of F3Omaha to open up and share about any struggles you may be working through. F3Omaha will not judge, we are just here to help in any way possible. We may not have all the answers, but we will help lead in the right direction. 

If you feel you are struggling through something that is unique to you, I guarantee it is not. It may not be your brother to the left or right of you right now that is struggling with it, but someone in F3 Omaha or someone in F3 Nation is struggling with it also. 

There are also many resources available outside of F3 to look to for help, so I am asking everyone in this circle to not suffer alone. Reachout, be open, and get the help you need.


Swiper led us out in prayer.


Barn Door

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