March 20, 2023 – Stormbreaker

PAX (10): Chernobyl, Animal House, Schrute, Sundance, Tenacious D, Feeny, Dozer, Mulch, Supe

Q: Boss Hogg

The morning began promptly at 0530 where the PAX were welcomed and we covered the F3 Mission Statement, “The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.” Well sort of…the Q had a brain fart and had to get an assist from the PAX to get through the Mission Statement.

We covered the five core principles:

1. Free of charge

2. Open to all men

3. Held outdoors (“ALWAYS OUTSIDE”)

4. We are led in a rotating fashion

5. We will end in a Circle of Trust

We covered that our credo is that we will leave no man behind, but leave no man where we found him

Boss Hogg reminded the PAX that he is not a professional and to modify as necessary


• 20 SSH

• 10 Big Ones IC

• 10 Tappy Taps IC

• 10 Sungods IC, 10 more in reverse IC

The Pre-Thang

For the Pre-Thang, we moseyed toward the larger Werner Park parking lot and completed a set of 11s – Burpees and Big Boys, running approximately 15-20 yards in between exercises. 

The Thang

We moseyed a bit further south in the Werner Park parking area to complete the Thang. The Thang was partner themed. All PAX buddied up and completed partner sets until reaching a cumulative total of 100 reps, switching off every 10 reps. While one PAX was performing the primary exercise, the partner was performing a secondary exercise until it was his turn to complete reps. The stations were:

• 100 Merkins, when not performing Merkins the PAX would hold a Plank

• 100 LBCs (IC), when not performing LBCs the PAX would hold the crunch position 6” off the ground

• 100 Air Squats, when not performing Air Squats the PAX would hold Al Gore

• 100 Dips, when not performing Dips the PAX did Cherry Pickers

OMAHA called at 0605


• Convergence at The Oracle on 04/22/2023. No other beatdowns occurring on this day

• Halfway House this Sunday led by Farva. All distance options available to include Rucking. Check Slack/WhatsApp for details

• Prayers for Chernobyl and his M’s Family

• Prayers for TTT

• Prayers to Pit Stop and his M


I shared how I had been reflecting on a recent, very difficult, You vs. You beatdown. I talked about how I had been texting with another PAX following the beatdown about the importance of mental toughness and how after some reflection, I had to be honest with myself and accept that I had mentally quit on myself during that beatdown while still having more in the tank physically. I discussed how the theme of quitting when things get difficult or uncomfortable can be applicable to just about anything, not just beatdowns. I challenged the PAX and myself to attack the week with mental toughness and become more comfortable with doing difficult things. 


Boss Hogg

F3Omaha - 4341 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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