The Woodshed AO | June 12th, 2020 | Warm but comfortable

F3 = Fitness, Fellowship & Faith

Mission Statement = Plant, grow and serve small workout groups for the invigoration of male community leadership

Five Core Principles


2.Always held outdoors

3.Free of charge

4.Peer-led in a rotating fashion

5.Ends in a Circle of Trust

PAX: Toadstool, Frosty, Cyclone (Respect), Bloodshot, Stella, Blue Chip, Linoma, Two Step, Firewalker, Lucky Charms, Rancid, Swinger, Slow Pitch, Huffy, Chiclets (respect), Kenny G (Respect), Polaroid, Caddyshack, Smashmouth, Samples (Respect), Tater Tot, Safe Ride, Pony Express, Beta Max, The Plague, Hipster, Ramrod, Othello, Doorknocker (FNG), Bubbles (pre-run)

QIC: Big One

The PAX moseyed to The Grotto for Warm-o-Rama.



Windmills 15 IC

Tappy Taps 15 IC

Hillbillies 15 IC

Moroccan Night Clubs 15 IC

The PAX moseyed to Creepers Corner for the Pre-Thang.

Pre Thang

Pickle Pushers 15 IC

Oh Yeahs 10 IC with left hand up and 10 IC with right hand up

Monkey Humpers 15 IC

Crab Cakes 15 IC

The Thang

Group 1

Run to the top of the hill.

Alternating Shoulder Taps x 20 IC

Run back down the hill

Rinse and Repeat once

Group 2

Hand Release Merkins 15

Copperhead Squats 15 IC

Carolina Dry Docks 20

Flutter Kicks 20 IC

Group 3

Decline Merkins 20

Alt Step Ups 20 total

Dips 20

Makhtar N’Diayes 10 IC

Group 4

Ranger Merkins 20

Sumo Squats 15 IC

Mt. Climbers 20 IC

Plank Jacks 15 IC   

Group 5

5 Burpees

Run up short hill

5 Burpees

Run back down

Rinse and Repeat


  • On 6 – leg straight out x 60 seconds
  • Dying Cockroaches 20 IC
  • Chillcot x 60 seconds
  • American Hammers x 20 IC


  • Prayers: Honey Brothers. Give the strength and peace while their mom is on hospice. Mike Shearer. He is in the hospital and awaiting surgery.
  • Announcements: Grow Ruck Midwest. Talk to Roll Bar for more details. 4th of July CSAUP.
  • Here is a quote I found regarding celebrating success. “Too much work and not enough “partying” is a sure way to get burned out. A little partying can be motivating and refreshing and propel you to further success. Celebrating when you accomplish a goal will inspire you to complete more goals. “Partying” doesn’t have to mean drinking or going out on the town. It can simply be surrounding yourself with the people you love and taking some time to reflect on what you’ve accomplished. Whatever “partying” means to you be sure to celebrate the successes in life no matter how big.


The Big One

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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