May 23, 2020//Halleck Park, Papillion//AO-The Pit //65 degrees and the best sunshine of the day//

20 Pax: Gumbo, Fire Walker, Nitro, Bloodshot, FNG (named Jam Band), Knobs, Crab Cakes, Jean Claude, Safe Ride, Brazilian, Govner, Girl Dad, Thomas, Betamax, Gunner, Gipper, FDIC, Toad Stool, Tenderfoot, and Folsom.

Q: Folsom

The PAX gathered in the parking lot. The mission statement was made, the 5 core principles were stated, the disclaimer was made including Covid-19 guidelines, and the PAX were divided into 2 groups. Safe Ride lead one group off to the northwest and Folsom lead the other group to the southwest.

Warm O’ Rama

  1. Mosey for 3 minutes to a nice grassy field.
  2. 20 IC Seal Claps
  3. 10 IC Windmills
  4. 10 IC High Knees
  5. 10 IC Butt Kickers
  6. 10 IC Shoulder Taps
  7. 10 Merkins
  8. 10 IC Goof Balls

Th Thangs: Folsom’s Greatest Hits (Folsom picked 2 favorite workouts of his design and the 1st workout he ever did in F3.)

The First Thang: Zombie WMDCDD Merkins

Have the PAX form a line across the field (6 ft. apart) and have them perform the following (call on guys to lead the exercises):

  1. 20 IC American Hammers.
  2. 20 walking lunges (Zombie Walk)
  3. 20 Werkins,
  4. 20 Zombie Walk
  5. 20 Merkins,
  6. 20 Zombie Walk
  7. 20 Diamond Merkins,
  8. 20 Zombie Walk
  9. 20 Carolina Dry Docks,
  10. 20 Zombie Walk for a total of approximately 100 yards.
  11. 20 IC American Hammers,
  12. 20 IC SSH

Lead the PAX on a mosey back the 100 yards previously gained, and repeat for a total of 3 times.

The Second Thang: 90’s Rock

90 Deconstructed Burpees (Partner up. Partner A does 15 jump squats and 15 Merkins while Partner B chilcuts.  Switch, Partner A Chilcuts while Partner B does the jump squats and Merkins. Then both do 15xIC SSH) repeat for a total of 6 times or 90 deconstructed burpees.

The Third Thang: Bombs (Time prevented this from being completed. Stopped at 7:48 for Mary.)

Partner up with a new partner. One partner does the following exercises while the other partner runs 50 yards and back. Partners work together to complete the required number of reps.

25 Burpees

50 Leg lifts making a giant O

75 Merkins

100 Box Cutters

150 Sumo Squats


15 IC Instagram Fitness Models

15 IC Little Baby Flutter Kicks (Combine LBC and Flutter Kicks into one)

20 IC Pickle Pointers (upside down pickle pounders) (Power Bottoms)

20 IC Heels to Heaven

24 IC American Hammers (1 for each month I’ve been in F3)

Mummblechatter; I got a lot of grief after that first 100 yards of searching for WMD’s when I said we were going to repeat it. The third time we did it I’m pretty sure I saw a few guys walking upright with tears streaming down their faces. There was a lot less talk during the 90 deconstructed burpees but I think that had more to do with guys struggling to breath. I know I was.


“Walking with a friend in the dark is better than walking alone in the light.” –Helen Keller

Brazilian found me and brought me to F3 when I needed it the most. I was spiraling out of control and definitely the saddest of clowns. Now I think F3 is finding a lot of us exactly when WE need it the most. What 2 years in F3 has taught me. I love the first F, but what we need right now is the other 2 F’s. We can get our fitness fix elsewhere but it’s hard to find fellowship, especially now and faith anywhere else. Fellowship: I am here to tell you that we are not alone in this messed up world. I can’t be the only one that doesn’t want to get out of the shower some mornings. Sometimes I want to stay in there and cry instead of get out and start my day of working from home. Sometimes I find it hard to get out of bed, or off the couch, or to put down the bottle when I’ve already had enough. If you are struggling right now, I’m here to say you are not alone. Faith: We need faith to believe that this will get better, that normal will return. That we will fist bump each other, and ball up at the end of a beatdown for a COT instead of taking a knee six feet from our brothers. That WILL happen again. I promise you. Two years in F3 taught me how to lead, how to follow the right men, it gave me great friends, and taught me to have faith that things will get better.

Aye –Folsom

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