6/6/2023 – The Trident

Location: Sterling Ridge

PAX: 14 –Canadian Bacon, DOA, Slick, Tuna Fish, Ditty, Saul, Big One, Speed Bump, Rainman, chiclets, roadhouse, FDIC, Keilbasa, Invictus.

QIC: Invictus

My preblast stated that we would play a little disc golf as part of the beatdown. I was kind of excited since this is one of my cheap, addictive hobbies that is easy to share with other people. Also, I had a disc named the “Trident”. See twitter NOR video post.

0500 – Pre Run – YHC, Chiclets. We took the short route.

0530 – 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.

WOR – Parking lot next to flags, under the lights.

15 High Knees

15 SSH

15 Imperial Walkers

10 Big Ones

Pre-Thang – Disc Golf Relay Teams

The idea was to have all team members perform an exercise AMRAP while 1 team member takes a turn running to the pile of discs and attempting a put. If you missed, you performed 3 merkins and then ran to pick up the disc and drop it off at the tee box. Then you ran back to you team to continue the exercise while each team cycled through.

Round 1 – Hold a chill-cut plank.

Round 2 – Mountain Climbers.

Everyone that made a put was super excited but no one was as pumped as Roadhouse, who let all of Sterling Ridge know that he was the man with a hearty “Let’s GO!”. No merkins for him on the first round. YHC missed his putt the first round and made one during the second. Overall, the mumble chatter never stopped and everyone seemed to enjoy this routine. I chose somewhat difficult AMRAP exercises just so we could get something out of it. OMAHA called after Mountain Climbers, Team 1 won both rounds.

The Thang – Unity Loop

We moseyed (led by Speed Bump) down to the looped walkway in the Tri- Faith Commons area to do a standard Anvil beatdown. Do the first exercise then mosey around the walk way; each round added the previous exercises before it for a cumulative effort.

  1. 5 Burpees
  2. 10 Werkins
  3. 15 Bonnie Blairs IC
  4. 20 Big Boys
  5. 25 Bobby Hurleys
  6. 30 Merkins
  7. 35 Air Squats
  8. 40 LBC’s

We got through 5 rounds with a new person leading an exercise each time.

OMAHA was called at 0605 before we moseyed back to the flags.

NOR – see PAX list above.


Brick Builder was tough and successful.

Vandelay needs help with the Heartland Hope block party.

Prayers for Room Service and his 2.0 Pete.

Roll Bar’s son, Dax.

Wolf Den AO Launch on Monday, non-Murph site, will start at 0515.

Roadhouse said he absolutely LOVES sites that start at 0515 😊


I recently found out that a good friend of mine has been going to AA and I found this out when I saw a few books on the AA 12 Step program at their house. I had no idea they were struggling since they were always responsible and never got into any legal trouble. In the end, I realized that while May was Mental Health Awareness month, we don’t necessarily need a specific month to talk about any of these issues. Ending conversations about our struggles simply because a month is over does not help in the long run, so it is important to keep our awareness up and keep in touch with our friends and family all the time.

Prayer – YHC

Aye! – Invictus Thanks to Big One for buying coffee for the group.

F3Omaha - 4302 posts

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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