January 1, 2021

Standing on the Shoulders of Giants

Windy and sixty degrees. Pre-runners, pre-ruckers all over the place. Shovel flags flying. We are right where we belong.



Merkin/American Pushups x10
Wide-Arm Pushups x10
Diamond Pushups x10
Inclined Pushups x10

Mosey Lap

Hello Dolly x10
Flutter kick x10
LBCs x10

Mosey Lap

SSH x10
Squat x10
Mountain climber x10


Jacob’s ladder. Sprint the hill. 5 burpees at the top. Mosey down. Plank till all in. Repeat 7x

Current time 7:20

10 years ago, F3 was started with this workout. Compared to any bootcamp we do now, it was incredibly easy. We stand on the shoulders of the giants who not only completed this workout but had the guts to tell their friend or neighbor. F3 has created a massive positive impact in every community where it has been planted. The next 10 years will define if F3 becomes a footnote or a cornerstone of our communities.  Do your part by spreading the word, stepping up to Q and taking on the challenge of leadership. Aye?

Aye – let’s get back to work. 

Mosey to base of hill that’s approximately 5x larger

Pickle pounder x21
Monkey humpers x21
BBSUs x21

Sprint the hill, 5 burpees.
Rinse and Repeat

At the top of the hill, partner up. Cumulative reps with your partner while one runs down the hill and back. I chose the hill, sky Q provide the nasty.
Burpees – 100
Overhead Claps – 100
Merkins – 100
BBSUs – 100
Squats – 100

Hold plank till all in.

Flutterkicks x21
Hello Dolly x21

32 w/ 1 downrange from F3 Omaha (Blue Suede) and Senor Curry from Barcelona


“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you… we are in charge of our Attitudes.” ~ Chuck Swindoll

OBT posted the original backblast and it’s so fun to see how F3 has changed. More importantly, how the core elements have remained the same. There are so many parallels to the original workout. PAX showed up from all across the city, representing many different families, backgrounds and fitness levels. We left no man behind and no man where we found him.

Incredible group and I loved seeing everyone kicking off the new year with muddy shoes getting better together.

A few callouts:
I loved seeing Rabbit and his infectious enthusiasm. I can’t help but think how many men have experienced F3 because of his relentless efforts to EH. I got to pre-run with Chef who lead the way for nearly all of our 6 miles after dominating rucking all month. I got to meet Blue Suede from F3 Omaha and share a common brotherhood despite never having met him before. It was great to see Couch Potato and hear how consistently posting at F3 has benefitted his life. Kotters to Costello and Passport! Great to see those guys in the gloom again. Snookie always hopes to avoid running at my Qs – maybe one day :). Prince Ali reported we got 2 miles and change in and described it as a relieving stretch.

The Bauer. Stay in the fight as long as you can – you probably can’t do all of it.

Workout Date: