Temp: 47 degrees, cloudy

PAX – 16 HIM

Group 1: Bloodshot, TaterTot, Gumbo, TC, Frosty, Stella, BetaMax,

Group 2: Samples (RESPECT!), Trademark, SafeRide, Wentworth, Swinger, Othello, Honey Stinger, Chiclets (RESPECT!), Folsom

Q: Folsom Group 1, BetaMax Group 2

FNG today –  Welcome FNG, Hoosegow!

Folsom presented the 3 F’s, the mission statement, the five core principles, the disclaimer, and broke the PAX into two groups. 

Farms Walk – PAX carried their weights to opposite ends of the field.


Butt Kickers ICx20

High Knees ICx20

S, S, H, ICx25

Sobriety Style Sun Gods, forward and backwards, ICx10

Copperhead Squats ICx15

Abe Bagota’s, ICx10

Tappy Taps, ICx10

The Pre – Thang: Simple + Simple = Complex

1.      The Fitness Video

a.      Lunges x10 each leg

b.      Hammer Curls x10

c.      Lunge with Hammer Curls x10 each leg

2.      The Ben Affleck

a.      Merkins on dumbbells x10

b.      Renegade Rows x10

c.      Merkin, row right, row left x10

3.      The Kitchen Sink

a.      Squats x10

b.      Curls x10

c.      Arnold Presses x10

d.      Overhead Tri Extensions x10

e.      Squat down, curl, stand up, Arnold press, triceps extension x10

The Thang:  Kettlebell Mayhem

•        Kettlebell swing left arm x 15

•        Kettlebell swing right arm x 15

•        Kettlebell goblet squat x 15

•        Kettlebell one-arm press left arm x 15

•        Kettlebell one-arm press right arm x 15

•        Lateral lunge to the left x 15

•        Lateral lunge to the right x 15

•        Bent over row left side x 15

•        Bent over roew right side x 15

•        Calf raises x 15

•        Wood chop left side x 15

•        Wood chop right side x 15

•        Halo with twist to left x 15

•        Halo with twist to right x 15

*On knees, dumbbell starts at left or right side and comes up and around the front of your face, around the back of your head and returns to starting position.



•        Plank x 60 seconds

•        LBC’s x 25

•        Big Boys x 25

•        American Hammers x 25


Today is a special day for Folsom, Betamax, Heavy Metal, and F3 Omaha. Today the Site Q responsibilities will be handed from Folsom to Betamax.

Folsom: This hand off has taken on a whole new meaning for me in the midst of this pandemic. F3 isn’t meant to be a small group of leaders whipping the rest of us into shape. F3 is meant to be a group of men all becoming leaders together, getting in shape is just a bonus. Boy do we need leaders now. I can say for myself that F3 has made me a leader. I may be too out of breath to cheer someone else on, but I’m always thinking it. I’ve gone from a Sad Clown who thought it was good to sit on the sidelines and make snarky comments at the doers to one of those doers recruiting men to join us. I’m doing my best to bring others along, but being a leader isn’t easy. If it was everyone would be one and we wouldn’t need F3 to show us the way. I can’t think of a better example of the power of F3 to transform us than the HIM I’m handing this shovelflag to. I always size up the new guys. I can’t help myself. There was no doubt to me that Betamax was out of shape but I also noticed something else as he came back day after day, he had heart. Betamax hit the accelerator and never looked back. I’ve been so impressed watching him become the HIM he is today. I can’t wait to see where he takes Heavy Metal. Congratulations Betamax! I’m sure Beta has a few words to share with us too.

Betamax: They say it takes 66 days to form a habit and I would say since finding F3, that is exactly what I have done, thanks to you, my brothers in the morning gloom.  Each of you have rallied around me and encouraged me to accelerate every day whether you know it or not. Many of you have been a Site Q or have led a workout, while others have “picked up the six” and looked for natural opportunities to lead, and I encourage you to continue doing just that.  I look forward to rallying with you all and seeing the growth of F3 in Omaha as I proudly accept the shovelflag for the “Strongest AO in the Midwest.”  Together we are strong. 

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up, But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

Ecclesiastes 4:9-12

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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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