07/05/2023, 5:15 AM | The Danger Zone | 68 degrees | 93% Humidity 

10 PAX:  Low Flow, Icy Hot, Rooney, Girl Dad, Parsecs, Belding, Whale, Sweet Roll, Lead Vest (FNG!), Black Tuesday

QIC:  Black Tuesday

4:40 AM Pre-runners Razzle Dazzle and Black Tuesday (Razzle had to break away prior to the beat down due to his extreme dedication to work!)

5:15 AM:

Black Tuesday kicked off the after party by turning up some jams – and then 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.   

Black Tuesday 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). 

Black Tuesday then informed the group that he is not a professional and to modify as necessary.  He recited the creedo – “Leave no man behind, but leave no man where you found him.”


The PAX circled up, continuing to enjoy the tunes, and completed the following exercises:

  1. Sun gods x 10 forward and back
  2. Cherry pickers x 10
  3. Moroccan Night Clubs x 10
  4. Tappy taps x 10
  5. Big Ones x 10
  6. Quad stretch x 10


At that time Black Tuesday informed the group that they’d be completing some interval training that consisted of 4.5 minutes of moseying and 1 minute of AMRAP of exercises – rinsed and repeated until Omaha was called.

The PAX moseyed with some tunes, courtesy of DJ BT.  The exercises consisted of  the following exercises:

  1. Monkey Humpers
  2. Merkins
  3. Big Boys
  4. Burpees
  5. Hand Release Merkins
  6. Jump Squats

The mosey route took the PAX up to Mount O, to drop some encouragement on the HIMs participating in the Firewalker 500 – and back to the flags.  Upon return to the flags Omaha was called, at approximately 5:53AM.

The PAX then completed Mary:

  • Sarpy Slammers, 10 IC


  • Announcements
  • Prayers
    • All the families traveling for the holiday


  1. I can think of so many times that something didn’t go as planned, and it ruined a day, made for an awkward car ride, or impacted the mood of others around you. The older I get, I realize more and more it’s all about perspective and not sweating the small stuff.  I see the 2.0s get frustrated if they’re not able to do something the first time or things don’t go the way they planned. It can really make them lose sight of the bigger picture. I say that, and I reminisce on how much acceleration is going on in this group. Men who could have easily hit snooze or decided not to post after a tough workout. It’s a huge motivation and blessing to be a part of this group, and each of you continue to help carry us along each time you post, give some words of encouragement, or find a way to modify your way through a beatdown that makes you question your sanity. You all are the true definition of high impact men.  Keep on being those beacons to others around you and remember – You never know what you might be missing out on if you’ve got your head down or you’re focused on the rear view.  Modify as necessary in life, don’t let one bump in the road slow down your acceleration. The best part is still ahead.

Thank you!! BT

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