AO: – Aldrich Elementary

June 13, 2020.  7:00 AM Time slot.  66 Degrees with 75% Humidity.  Beautiful morning.

Q: Vandelay,  Birdman was a willing additional Q but the PAX were really observing small group requirements today.

The PAX was a little light this morning with only 11 plus YHC:
Thor, Room Service, Othello, Tube Socks, Pothole, Tug Boat, Birdman, Two Step, Rancid, Sister Act, Umbro, Vandelay – RESPECT.

The Mission was recited:  The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

Vandelay reminded everyone that he is not a professional. There is a real risk of injury so please modify as necessary. 

After a quarter mile mosey the PAX ended up in the parking lot east of Aldrich where they began operations.


Side Straddle Hop 20 IC

String Rippers 15 IC

Tater Taps 15 IC

Windmills 15 IC

Hang (hands to toes- relax) 30 count

High Knees 15 Count

Small Mosey to basketball hoops and back.


Sprint Pre-Thang:

Cones or markers at 15, 30, 45 yards.

Sprint out, back pedal jog back from each marker.

First round -do 10 Merkins at starting line each time back (together).  Wait for the 6 to start.

Second round -do 10 Copper Head squats at starting line each time back (together).

Repeat once.


A rectangle approximately the size of a basketball court was established.  In each corner there was a pain station with exercises focusing on a body section.  Task was to complete all the exercises at the starting station then run an entire lap touching all station locations back to start then on to the next.  So, you basically run 1 ¼ lap between each station.  On the lap- sprint the long lengths and side shuffle the short lengths.  Mumblechatter was minimal today.  The PAX was in 3 groups of 4.

Station 1: Chest- Arms• Merkins 25• Mountain Climbers 25 IC• Werkins 15• Plank Jacks 25 IC

Station 2: Foundation• Lunges 15L/ 15R• Smurf Jacks 25 IC• Jump Tucks 12 on the up• Bobby Hurleys 20 on the Down

Station 3: Arms• Cherry pickers 25 IC• Chinooks with Vert Pickle Pushers 25 IC• Sun Gods 12F and 12R IC• Seal Claps 15 then OH Claps 15

Station 4: Core• Freddie Mercuries 25 IC• Big Boys 15• Plank 30 CT• Low Dolly 15 • Crab Humpers 20 IC

Rinse and repeat if needed to reach “Omaha”.


Box Cutters- 15 IC

Heal Touches – 20 IC

Flutter Kicks – 20 IC

American Hammer 30 IC

NUMBER OFF, NAME-A -RAMA were performed.

ANNOUNCEMENTS:• Workout with 2.0s next week at 7 AM.  Non 2.0 workout at 6 AM• CSAUP on July 4th

PRAYER REQUESTS:• Mike Scheer (sp) will be having surgery this week.• Continue to keep Honey Badger’s and Honey Stinger’s family in your prayers.


During this time, it is important to keep understanding of others in the front of your mind.  Show others respect at all times.  Especially if you want to be treated similarly.




F3Omaha - 1538 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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