October 1, 2019//Westside High School//AO-The Colosseum //70 gorgeous degrees, 3 minutes of hard rain//

17 Pax: Toad Stool, Arm Bar, Splinter, Fire Walker, Othello, Tinderfoot, Huffy, Wise Guy, Smash Mouth, White Claw, Chicklets, Dufresne, Tin Cup, Saul, Room Service, Blue Suede, and Folsom.

Q: Folsom

The PAX gathered on the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, and Folsom gave an extra warning that the beatdown was really going to suck, but that the pain would only be temporary and the benefits will last much longer. Folsom ended the pre-game with urging the HIM to embrace the suck! Folsom lead the PAX on ¾ of a lap around the track before heading to the center of the field for a much needed warm up.

Warm O’ Rama

  1. Downward Dog to Werewolf with a foot to hand hammy stretch and a hand in the air
  2. 15 Merkins
  3. High Knees ICx20
  4. Tappy Taps, ICx10
  5. Copperhead Squats ICx15
  6. Side, Straddle, Hop ICx 20

The Pre-Thang: Bear Crawl Races

Folsom had the PAX line up on the 20 yard line and bear crawl to the end zone, then mosey back to the 20. YHC found that 3 times was enough to totally gas me. It wasn’t much of a race with Arm Bar moving more like a four legged animal than a two legged one; he might be a bear someone shaved down and taught how to speak. Crab Cakes has a challenger for the title!

The Thang: Impossible on Purpose

Folsom had the PAX count off in 4’s and then sent the men to the 4 pain stations set up every100 yards around the track. Each station had 4 exercises, but only one was performed before running to the next station. Each man was to perform 50 reps of the following exercises before running the 100 yards to the next station. The PAX were instructed to leave no man behind on the exercises before running to the next station. Folsom had hoped to get through all stations 4 times so that the PAX got a mile total run. Unfortunately, Omaha had to be called after about 3 ½ laps.

  1. Legs: 1st Bonnie Blair’s, 2nd Split Squats, 3rd Monkey Humpers, 4th Bobby Hurley’s
  2. Merkins: 1st Clap, 2nd Hand Release, 3rd Werkins, 4th Merkins
  3. Core: 1st Gas Pumpers, 2nd Scissor Kicks, 3rd Box Cutters, 4th Flutter Kicks
  4. Back: 1st and 3rd Rows with Coupons, 2nd and 4th Curls with Coupons.

MOM: Captain Thor

This is the fun core exercise where for every Big Boy Sit Up you do, you do 4 American Hammers. Folsom lead the PAX up to 5 Big Boys and 20 Hammers, then he admitted he couldn’t do all of them. 

Announcements/Prayers:  Folsom did a terrible job with announcements; it’s hard to remember things when you can barely breathe. First Friday lunch is this Friday at Flagship Commons from 11-1. Come see your fellow PAX in their work clothes; it’s kind of funny. Hump Day Happy Hour will be a regular weekly thing starting soon and probably on Wednesdays.

COT: Folsom admitted to the PAX that while planning this extremely savage beatdown, he knew that he himself could not do 50 hand clap Merkins in a row, but Folsom wrote them down anyway to push himself, and hopefully the rest of the PAX out of their comfort zone. Folsom explained that real change and improvement happens when you’re out of your comfort zone. Folsom explained that he had lost 30 pounds in the last year; it’s been a complete transformation. He had to pause yesterday’s name o’ rama because he took his shirt off before it and he couldn’t believe that the beast on the video saying his name was actually him. Folsom talked about the #Khakischallenge started by Arm Bar and how Khakis himself was down at least 40 lbs. Folsom has changed a lot on the outside, but he’s also improved on the inside, where it really counts, thanks to F3 and getting out of his comfort zone at work and in his personal life. Folsom closed the CoT by urging all the men to get out of their comfort zones, at F3, at work, and at home. Folsom then lead the PAX out in prayer.  

Aye- Folsom

F3Omaha - 1644 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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