Catamount Complex with Blades of Glory

Tuesday April 4th

Gross High School – 30 degrees and chilly

PAX – Vandelay, Boss Hog, Pork Chop, Schrute, Animal House, Low Flow, Razzle Dazzle, Black Tuesday, Farva, Stranglehold, Irish Car Bomb, Tea Party, Squints, OG Kickstand, Busser, Cheap Seats and Blades of Glory

Pre Runners – Vandelay, Boss Hog, Schrute, Animal House, Low Flow, Farva, Stranglehold, Irish Car Bomb, Cheap Seats, Blades of Glory – sorry if I missed someone

We greeted the PAX and recited our Mission and Credo

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust. 

Theme was HILLS!!


We started our mosey on the north side of Gross High School and ventured our way in a circle to the bottom of the hill at 48th and Bernadette where we all stopped and completed warm-o-rama.

12 Big Ones

10 second count touch your toes

10 second count touch your toes with right over left

10 second count touch your toes with left over right

We then ran up to the top of Bernadette!  Beast of a hill.

Thang 1

When we reached the top of Bernadette we all did a crowd pleaser up to 7

1 merkin to 1 groiner

2 merkins to 2 groiners

3 merkins to 3 groiners

4 merkins to 4 groiners

5 merkins to 5 groiners

6 merkins to 6 groiners

7 merkins to 7 groiners

Then we went all the way back down: )

Next everyone chose a partner.  Partner 1 stayed at the top of the hill and did AMRAP air squats while partner 2 ran down Bernadette, when reaching the bottom, they did 20 merkins and then ran back up Bernadette to relive their partner.  Their partner would then run down the hill and do 20 merkins while the other did AMRAP air squats.  We completed this 2 times as that was plenty!

After everyone had completed we all took a 10 count and then moseyed back down the hill toward the Gross High School football field.  This was a longer mosey that had a couple extra hills along the way!

Thang 2 – lead by Blades of Glory

Field workout that consisted the 17 PAX splitting into 2 groups.  Group 1 was at the far end of the field and group 2 was at the other

Group 1 did a mixture of exercises – burpees, T Merkins, alternating shoulder taps, air squats and core.  After each exercise the group would run to the other end of the field and complete similar type exercises.

Group 2 did the same thing and we would pass Group 1 along the way during the workout.

Omaha was then called and we moseyed back to the flags


Finished with a round of 17 Sarpy Slammers


5 year convergence April 22nd at Oracle starting at 5:30am.  3rd F is collecting food for Heartland Hope

Animal House commented on how the Danger Zone was competing for the best F3 location on twitter for March Madness.  There was a tournament bracket style type situation and Dangerzone made it to the finals of F3 nation.  Go vote on Twitter which I did : )

Prayers for Delilah and the repose of his soul.  Keeping Swiper in your prayers throughout this difficult time.


Blades started us out and explained to the PAX the impact of F3 over the past couple years and how it’s really impacted his life.  He discussed our Shieldlock and accountability and how he’s needed F3 Omaha to get through difficult times in his life.  Without F3 and his Shieldlock it would make life much much harder.

Cheap Seats then explained the impact of our Shieldlock (Gator, Mufasa, Barn Door and BOG) and how we hold each other accountable every week with a text of things that we need help with.  I also explained how we do Shieldlock beatdowns every couple of weeks to keep our bond together.

I then explained what a Shieldlock was and how it’s a small group of guys that become close and really lean into each other.  They share their struggles on a personal level and rely on the small group to be there for them and hold them accountable.  I encouraged the group to form a Shieldlock and ask us if they had any questions.

I explained that it was a pretty special day because BOG and myself along with Mufasa and Barn Door were all Qing.  I did mention that Gator was slacking …….. sorry Gator!


F3Omaha - 4192 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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