AO – Wild Kingdom
Q – Jeeves – Ketchup
PAX: Switch Foot, Venmo, Khakis, FNG, Taxman, Tator Tot, Hemi, Amedaeus, Slow Pitch

Welcome to F3 – I am Jeeves and today is my 4 year anniversary and I am Co-Qing with Ketchup. F3 Stands for Fitness, Fellowship and Faith and we have 5 core Principles

States 5 core principles

Mission statement and Creedo –
Plant grow and serve small workout groups for the reinvigoration of male community leadership
We leave no man behind but no man where we found them

Disclaimer and FNG question WARMARAMA –

Run to boat ramp area for 5 Exercises

  • High Knees
  • Goofballs
  • Arm Circles
  • Three steps – Throw a Pitch
  • SSH’s


KETCHUP Run to picnic area for the following:

3 – Rounds

  • Slow DIPS
  • Derkin Holds Over bathroom

3 – Rounds

  • Wall Sits – down and back single count
  • Balls to the Wall – down and back single count


JEEVES – KETCHUP Mosey over to the East Side of the circle. Break into three groups. Group 1 stays at the east side, Group 2 runs over to the west side and Group 3 is the push group. Complete the exercises at each station and AMRAP until pushed. Complete exercises until Omaha Is called.

East StationWest Station
Johnny DramasBicep Curls
MerkinsSkull Crushers
Heel TouchesBody Twists
BurpeesPartner Merkings – with High Five
SquatsRun in Place
Dry DocksJump Tucks
Box CuttersWindmills
Turkish GetupsHigh Plank
LunchesOh Yeahs with Noise
Chuck Norris MerkinsPickle Pushers

MoM Ketchup – 6 inches Jeeves – Hammers   COT – Jeeves Announcements – Prayers –

Jeeves thanked the group for being allowed to exist the way he is.

F3Omaha - 4302 posts

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

Wild Kingdom

Leave a Reply