July 18, 2020//Aldrich Elementary School//AO- The Oracle//80 steamy degrees//

Pax: Safe Ride, King Pin, Tug Boat, Thor, Beta Max, Pothole, Good Life, No Doze, Room Service, Reba, Wentworth, Folsom.

Q: Folsom

Warm O’ Rama

  1. Long Mosey under Dodge St. to the West Papillion Meadows.
  2. Butt Kickers, ICx20
  3. Tappy Taps, ICx12
  4. Sun Gods ICx12 forwards and backwards
  5. Shnooks, forwards and backwards, ICx10
  6. Hillbilly Squats ICx15
  7. Windmills ICx10

The Thang: ’75 (the year Folsom was born) BOMBSx2

Folsom had the PAX get into groups of 3. This is the BOMBS beatdown, the very first beatdown Folsom was lucky enough to experience, only Folsom had to make it his own and Folsom had to make it harder. The trios had to complete 75 reps of every exercise on both ends of the area of operations. Therefore, while 1 of the trio ran the 30 yards between the other 2, both of the other 2 were performing the same exercises. Once the runner got to the other teammate, they took over where that teammate left off on the reps, while the relieved member ran towards the 3rd member. Once again, relieving the third member and taking over where he left off. Between the 3 teammates 150 total reps of the following exercises were completed.




B=Bobby Hurleys

S=Sumo Squats

The PAX were savage beasts on this hot summer morning and got through the first double BOMBS way faster than Folsom had anticipated so he had to make up a second BOMBS to satisfy their massive thirst for exercise. 25 minutes were spent grinding.

B=Box Cutters

O=Overhead Claps while holding a squat, a.k.a. the People’s Chair

M=?? Merkins, again

B=Big Boy Sit ups

S=Omaha was called before most groups had started the Big Boys

6 MoM

  1. Folsom lead the PAX on a mosey that paused about halfway back to the Shovelflags for Mary
  2. Flutter Kicks ICx45 (Folsom’s age starting tomorrow)

Post-Thang Yoga

Folsom lead the PAX on another mosey to some shade behind the school and lead the men through 10 minutes of Yoga. I don’t know all the names of the poses, or for sure what all we did, but I think everyone felt better for having done the poses.

Announcements/Prayers: Expansion is happening! Thursday of next week will see The Sandlot open, followed by The Octagon on 7/27, The Battlefield on 7/30, The Combine on 7/31 and The Canyon on 8/1. Come out and support the new AO’s! Expansion wouldn’t happen without the new guys and the HIM to site Q them. Great work gentlemen!   

COT: Communication. Every year for my birthday Q I try to come up with some lesson I learned over the years to share with the PAX. This year the lesson was how important communication is. Communication is a two-way street. It’s fully expressing yourself and not expecting the other person to know what you’re thinking without fully explaining yourself. It’s also listening to the other person in the conversation. So whether it’s your M, a co-worker, or your kids, express yourself fully, and listen to them expressing themselves.

Aye- Folsom

F3Omaha - 1537 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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