July 24, 2020 / AO – The Golden Spike / Temperature: 72 degrees with a 72% humidity

Pax:  Wait Time, Tugboat, Night Crawler, Kielbasa, TC, Thor, Biff, LPC, Big One, Spreadsheet, Stogie, Room Service, Folsom, Splinter, Road House, Saul, Toto, Fire Walker, Father Time, and FNG “Slim Shady!”

Q: Wentworth (877- CASH NOW!)

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made their way onto the track.

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

Core Principles:1)       Free of charge

                          2)       Open to all men

                          3)       Held outdoors

                          4)       Led by men who participate in the workout in a rotating fashion with no training or certification

                          5)       Must end in a Circle of Trust

No explanation of not being a professional trainer was necessary, just assumed. 

FNG (Jeff Wild “Slim Shady” brought by Wentworth)


The PAX moseyed around the track for a lap and continued to middle of field for warm-a-rama

  1. SSH x 20 IC
  2. Sun Gods x 10 IC forwards then backwards
  3. Butt Kicks x 20 IC
  4. High Knees x 20 IC


4 x 4’s

Burpee with 4 merkins and then 4 mountain climbers, do 4 sets of 4. Maybe a 10-count when needed?


7 of Diamonds

7 reps of the same exercise at each of the 4 corners, then go up by 7 each round.  14, 21, 28, etc

7 Apollo Ono’s for the 1st round (side shuffle to first cone)

14 Flutter Kicks IC  (lunge to the next cone)

21 Merkins, change it up with your choice, tempo/ranger/werkins/regular (skip to 3rd cone)

28 Bobbie Hurley’s (bear crawl to the 4th cone)

35 SSH’s IC

Post Thang (time permitting)

Up the stairs 1 burpee, then head down the stairs and at the bottom do 10 dips, then back up for 2 burpees and 9 dips, etc.  (11’s)


  1. ABC’s
  2. LBC’s
  3. American Hammers – IC from each person in the circle

ANNOUNCEMENTS/PRAYERS:  Folsom has some co-workers for us to pray for dealing with some personal items

New A/O’s opening up next week

COT:  Reading through the new testament at church and came across Hebrews 4:14-16 this week — We have a great high priest who has gone to live with God in heaven.  He is Jesus the Son of God.  So let us continue to express our faith in him.  Jesus, our high priest, is able to understand our weaknesses.  When Jesus lived on earth, he was tempted in every way.  He was tempted in the same ways we are tempted, but he never sinned.  With Jesus as our high priest, we can feel free to come before God’s throne where there is grace.  There we receive mercy and kindness to help us when we need it.  When you look at all of the ways that we are all tempted daily in our lives, it’s easy to give in, but these verses provide encouragement to battle those temptations and overcome.  We all have our vices, whether it’s alcohol, depression, gambling, sex, drugs, over-eating, etc.  – Lean in and reach out to help someone who might be struggling or reach out to someone to talk to here in F3.  We are here to help each other and to hear those words someday “Well done, good and faithful servant.” 

We ended in prayer. 


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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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