November 30th, 2019//Halleck Park//AO- Oscar Mike//38 degrees!

3 Pax: Beta Max, The Plague, Folsom

Q: Folsom

Folsom welcomed the PAX to Oscar Mike, gave an abbreviated version of the mission statement and disclaimer because these three HIM know the drill forwards and backwards at this point. Folsom introduced his 18 lbs. kettlebell as his little buddy and PAX were off. The little buddy was passed from PAX to PAX throughout the ruck alternating carry positions including above their heads. By the end of the hour, the PAX rucked 2.33 miles and made multiple stops for mini-pain stations, where two exercises were performed before continuing the ruck.


  • Air Squats x20//Mountain Climbers ICx20
  • Man Makers x20//Flutter Kicks ICx20
  • Step Ups ICx20//Dips x20
  • Monkey Humpers ICx20//Oh Yeahs x20
  • LBC’s ICx20//Box Cutters ICx20

Announcements: There’s something tomorrow morning that Khakis keeps talking about… apparently the longest run is only 1.9  miles.

COT: This is the time of year where everyone takes time to be thankful. Usually people talk about counting their blessings and being thankful for all of the good things in their lives. Although that is important to do, Folsom likes to be thankful for his challenges and failures over the past year. Folsom firmly believes that these challenges have made him the man he is today. Iron sharpens iron and failure makes strong men.

Aye- Folsom

F3Omaha - 1536 posts

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


Leave a Reply