September 26, 2019//Lake Zorinsky//AO- Evening Pop-Up//75 degrees//

7 Pax: Placebo, Lemon Law, Grease Monkey, Thor, Gunner, Crawl, Folsom.

Q: Folsom & Placebo

Folsom welcomed the PAX to the first ever Pop-Up AO! The weather was perfect and the PAX could feel the electricity in the air with all of the excitement for an evening beatdown that would soon lead to fellowship, football, and beers! Folsom gave the disclaimer and stated the F3 mission and the core principles.

Warm O’ Rama

  • ¼ mile mosey
  • Drunken Sun Gods, ICx10, forwards and backwards, left and right foot
  • Windmills
  • (Shoulder Taps ICx10, Merkins On Down x10) repeat once

The Pre-Thang: Folsom’s Toys/Ring of Fire

Folsom had the PAX mosey over to his SUV and gave each one a special toy. Then the PAX circled up and Folsom described and demonstrated each pain station thusly: ab wheel, 40 lbs. kettlebell swings, 18 lbs. kettlebell American Hammers, flutter kicks, hand release Merkins, goblet squat holding a coupon with a coupon behind you to touch with your butt to be sure the squats were of the appropriate depth, and finally, 20 lbs. dumbbell chest flies. Folsom set a timer to beep every 30 seconds for the next 10 minutes and then blasted his F3 Rock playlist. Every 30 seconds the PAX rotated around the circle to the next pain station. After the 10 minutes was up Folsom handed the reins to Placebo for the rest of the night. No doubt it took a great deal of restraint from Folsom to not take the CoT.

The Thang: Death by Burpees!

Placebo had the PAX mosey along the running path until a spot just 10 yards short of a decent incline. There the PAX performed the following exercises prior to running up said incline. Once all PAX reached the top, they performed 20 Monkey Humpers, before moseying back down to rinse and repeat. The PAX completed 3 rounds before Omaha was called.

  • 5 Burpees
  • 10 Merkins
  • 4 Burpees
  • 10xIC LBC’s
  • 3 Burpees
  • 10 Split Squats
  • 2 Burpees
  • 30 seconds Chill Cut
  • 1 Burpee


  • Gas Pumpers
  • Box Cutters
  • American Hammers

Announcements: If you are running in the Omaha Marathon on September 29th, please wear black. This includes men running in the half and the 5k races held that day. The race has partnered with an organization involved in pediatric cancer research and to show our support of Lowman we are asking that everyone wears black, preferably a F3 shirt, but any black shirt will suffice.

COT: Placebo lead the PAX in discussing an important and relevant topic. He told the PAX to get comfortable being uncomfortable. We, as humans, need to challenge ourselves and push ourselves out of our comfort zones in order to grow and improve as people. Placebo talked, not only about how F3 pushes us to be uncomfortable physically on a daily basis, but also about how we can be uncomfortable at work by dealing with new and difficult decisions.

Aye- Folsom & Placebo

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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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