• When:11/12/2019
  • QIC: Huffy
  • Pax: Stella, Smashmouth, Safe Ride, Firewalker, Bloodshot, Tenderfoot, Tug Boat, Splinter, White Claw, Greek Freak, Honey Stinger, Saul, Room Service.

F3, mission, core principals were stated. Mozied around the track for a little warm-o-rama. Told PAX working together and counting on each other is great, but sometimes you need to look in to get better. 

20 x SSH

20 X Hillbillies

15 x Goofballs

10 x Drunken Sungods

Stairs were scrapped due to Huffy not wanting anyone to die at the Colosseum. Refunds were demanded from the spectators…

*Audible Prethang:

Run 200 meters, 10 burpees. Rinse and repeat X 4

The Thang: Ladder type exercise starting on the goal line. Run 25 yards, 25 merkins, back pedal 25 yards to the starting point. Run 50 yards, 50 air-squats, backpedal 50 yards to the starting point, run 75 yards, 75 Mt. Climbers, backpedal 75 yards to the starting point, run 100 yards,  100 SSH, back pedal 100 yards to the starting point. Work your way back down to the beginning.

PAX picked up the 6 and finished the ladder together.

4 minutes of wall squats.

6 MOM- Crunchy Frogs, Heels to Heaven, Scissors, Banana, American Hammer.


COT: “The true test of a man’s character is what he does when no one is watching.” Use this group to get better. Push yourself to get better.

F3Omaha - 1534 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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