December 28, 2019//Boys Town//AO- Oracle//37 degrees and rain//

10 Pax: Cyclone (Respect!), Vandelay, Wentworth, Trademark, Chiclets (Respect!), Room Service, Sky Mall, Pothole, Doc Brown,Folsom

Q: Folsom

Folsom thanked the PAX for getting out on this cold and wet morning. Folsom then gave the disclaimer and mission statement with the delivery of a true professional.


  1. Mosey to Farmer’s Market
  2. Shoulder Taps ICx20
  3. Mountain Climbers ICx20
  4. Harry Rockettes ICx12
  5. Imperial Squat Walkers ICx12
  6. Merkins x12

The Pre-Thang: Folsom lead the PAX over to his Soccer Mom-mobile and had them count off by 2’s, then grab half as many coupons, and finally line up on the sidewalk towards the track. Folsom explained that we were going to do a Fire Brigade, to move the coupons to the track. The PAX at the front of the line passed the coupon to the next person and then ran to the back of the line. The next person repeated the same and we made our way to the track to start the Thang.

The Thang: Fun with Coupons

Classic Grinder. One partner runs across the football field to the opposite sideline and back while the other partner does the exercises with a 35 lbs. coupon on the list AMRAP. After both partners have done the exercise once they move to the next on the list. Rinse and Repeat for two full trips down the following list.

  1. Man Makers
  2. Gas Pumpers
  3. Curls
  4. Thrusters
  5. Rows
  6. Triceps Press
  7. Swings
  8. Over Head Press

This went on until Folsom called Omaha (07:42). Then Folsom lead the PAX on a mosey back to the shovelflags for Mary.


  1. Noktar N’Jai ICx15
  2. Heels to Heaven ICx25
  3. Slow Freddy Mercury ICx25

This is where I must confess, I owe the PAX in apology. I had lost track of time and frankly was soaking wet and half frozen, so I called it good right here, but I had time and the plan to repeat those there exercises again. Sorry to short change you guys.

Announcements:  First Friday Lunch at Flagship Commons on January 3, 2020.  

COT: Folsom encouraged the PAX to win the mental battle and continue to post through the cold and dark winter months. This is the best part of the day lots of days for Folsom. He encouraged the PAX to do it for each other if not for yourself.

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.


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