1/2/2020, The Maize AO

PAX: Slow Roast, Hard Hat, Splinter, Uncle Rico, Pothole, Thomas, Crab Cakes, FNG (Steak N Shake), Stretch, Barn Door

Q: Barn Door

10 PAX arrived to receive the welcome and disclaimer. 

Warm-a-rama began in the parking lot with 20 SSH, 15 Tappy Taps, 15 Windmills, and 15 Copperhead sqauts. 

An Indian run was called to warm up a little more around the neighborhood leading back to the South endzone of the football field.


The PAX counted off and performed the Thang together. • Short Circuit 1: South Endzoneo 10 tempo merkins ICo 15 alternating shoulder taps ICo 20 fast merkins• Short Circuit 2: North Endzoneo 5 burpeeso 10 lunges (each leg)o 15 imperial walkers (IC)o 20 merkinso 25 plank jackso 30 squats

The Pax completed each short circuit together and then ran to the other endzone to perform the next short circuit. We rinsed and repeated until “Omaha” was called. The PAX moseyed back to the shovel flags. 

6MOM consisted of 15 (IC) Reverse Crunches, 15 (IC) Boxcutters, and Hard Hat settled on 35 (IC) American Hammers.  

Circle of Trust:• Announcements: January First Friday 2nd F lunch @ Flagship Commons tomorrow• Everyone has a cellphone and remembers to charge it on a daily basis so it is always ready when you want to use it. Well we need to keep ourselves fully charged also physically, mentally, and spiritually. F3 is a great way to stay charged up in all of these areas. The workouts charge our bodies physically, the friendships and shield locks keep us charged mentally, and the COT keeps us charged up spiritually. Remember, a Bible sitting on a book shelf is about as good as a dead cellphone.


Barn Door

F3Omaha - 1544 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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