January 21th, 2020//Stinson Park//AO- Cornhusker Handicap// 1° (feels like -11°)

4 Pax: Bubbles, OMT, Cyclone (Respect!), Uncle Rico

Q: Uncle Rico

Uncle Rico welcomed 4 PAX to a cool morning at Cornhusker Handycap. Stated the 5 core principals of F3, open to all men, always free, always outside no matter the weather, peer led in a rotating fashion, always ends in the COT. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership. And stated that Uncle Rico is not a professional.

Warm O’ Rama

PAX took a Mosey around the park and then over to the stage area for Warm o Rama

  • SSH – 25 IC
  • Hillbillies – 20 IC
  • Tappy Taps – 15 IC
  • Annie – 30 each arm IC
  • Failure to launch – 6

The Thang

2 stations, mosey between stations

Station 1:

  • Cut a Flip – (5 Merkins to 5 Big boys repeat) to total of 40

Station 2

  • Dips – 20
  • Step-ups – 20 IC
  • Derkins – 20
  • Bench Squats – 20


  • Flutter Kick – 20 IC (thank you Bubbles)
  • LBC’s – 20 IC (thank you OMT)
  • Gas Pumpers – 15 IC 9thank you Cyclone (respect))
  • American Hammers – 25 IC

COT, Announcements,TAPS:

Pray for surgeries and other health issues. Pray for recovery and also pray for the families for strength and to be supportive.

Pray for healing over the loss of loved ones that passed away before we feel they should have.

Sparty’s pop up AO at the fundraiser on the 25th at UNMC ice rink.

Rico talked briefly on pushing through and continuing to move forward. Life can get hard but don’t give up, the hard time will come to an end. Keep your head up and keep pushing forward.

Aye- Uncle Rico

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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