AO:     Battlefield (Westside High School)

Weather:  30 F, windy

PAX (24): Cataracts, Splinter….Cell, Phonics, Bloodshot, Penny Marshall, Tater Tot, Da Vinci (Respect Respect), Buns of Steel, Tenderfoot, Tom Tom, Line Dance, Biff, DOA, Slow Pitch(a), Grease Fire, Merch, FNG- (Tractor Thumper), Samples (Respect), Wentworth, Blue Chip, Beta Max, Paramount, Swinger

Q: Dirty Bird

Dirty Bird gathered the PAX at 5:30.  Dirty Bird welcomed all to the Battlefield.  He recited the five core principles and laid out the F3 Mission Statement which is “to plant, grow and serve small workouts to invigorate male community leadership.”  A FNG was welcomed.

Dirty directed the PAX to a short mosey roughly a ¾ of a lap around the track.  The PAX circled up at the middle of the field for Warm-A-Rama.


  • Side Saddle hops- IC- 20
  • Tappie Taps- IC 10
  • Windmill- IC- 10
  • Downard Dog- Each leg
  • Tempo Merkins- 10 IC
  • Imperial Walkers


Dirty Bird requested the PAX to partner up for stairs, burpees and air squats.  One partner ran the stairs of the east stadium, did 5 burpees and then relieved his partner who was doing air squats.

This was repeated until a few PAX said it was taking too long.


The PAX broke out into four groups.  One group was acting as a push group while the other groups perform exercises at each station until pushed.  The push group would run up the east stadium stairs and then down to the south end zone

South Endzone

Round 1- Mountain Climber

Round 2- Werkins

Round 3- T Merkins

Round 4- Alternating Shoulder Taps

Round 5- Carolina Dry Docks


  • Alternating Lunges
  • Bobby Hurleys
  • Hydraulic Squats
  • Bonnie Blairs
  • Apollo Ohnos

North End Zone

  • Plank Jacks
  • Jump Tucks
  • Burpees
  • Flutterkicks    
  • Heels to Heaven

The PAX worked hard and was able to get through 3 stations until Omaha was called.  The PAX proceeded to Mary.


Gas pumpers- 10 IC

Low Dollies- 10

American Hammers

Prayers and Announcements

  • Thanks was given to the PAX who volunteered at the NorthStar lacrosse
  • Reminder of F3 anniversary convergence at Oracle on April 22nd
  • Reminder that Halfway House is this Sunday lead by Farve
  • Prayers for the banged up PAX
  • Prayers for Merch’s coworker


Dirty Bird discussed his inspiration for the COT.  At his daughter’s dance competition, he came across a poster made by the dancers.  There was a number of handwritten supportive messages from the dancers, but one stuck out to him.  It said “Be the Sunlight.”  For whatever reason, it stuck in Dirty Bird’s mind.  Maybe because of the uniqueness of the metaphor?  Maybe because of the boredom resulting from the time in between his daughter’s dances?  He dwelled on what it means to “Be the Sunlight.”

To him, it means bringing warmth, support and an environment to grow rather than criticism and negativity.  Dirty Bird encouraged those in the PAX to be the sunlight to their families, coworkers and each other.  Dirty Bird also expressed that sometimes he is his own internal critic and that “be the sunlight” can relate to how you criticize yourself.  It is healthy to be supportive of yourself even if that is not your default state of mind.  Most of times, at least for Dirty Bird, he is his harshest critic.  So be the sunlight to each other and yourself.

The beatdown ended with a prayer and giving thanks for the opportunity to gather.

F3Omaha - 4192 posts

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

The Battlefield

Leave a Reply