AO: – Aldrich Elementary

August 1, 2020. 7:00 AM Time slot.

Q: Vandelay.

PAX: Chiclets (RESPECT), Rollbar, Sparty, Sweet Tooth – (welcome back), FNG- Skipper, Kenny G (RESPECT)

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 is supposedly a professional but not at this. There is a real risk of injury so please modify as necessary.

It was a relatively small PAX today with the Canyon AO opening this morning downtown. But I was elated that I was not Qing this for only me today. We mosied for about 1/3 mile to our spot in the parking lot east of Aldrich where we would spend most of our workout.


Side Straddle Hop 30 IC

String Rippers 15 IC

Tater Taps 15 IC

Windmills 15 IC

Hang (hands to toes- relax) 30 count

High Knees 20 Count

The PAX completed a small mosey to the west basketball goal and back. Then moved on to the Pre- Thang


Air Squats – 25 on the Down, 10 Count, Sumo Squats- 25 on the Down.

Broad Jump Pre-Thang:

Broad Jump 3 times, 30 second Plank, 15 Merkins

Repeat 3 times. Push your Broad Jump each time.

Count circulated between each member including our FNG


A Three Man Grinder which really became 3 small groups grinder because of our numbers but this allowed for more mumble chatter and guys seemed to enjoy catching up in conversation.

Set up cones or stations about 75 yards apart (in a field or parking lot)

Basic premise: 2 stations _ A and B with 1 man at A and 1 at B. Runner relieves a teammate at station then that person runs to other station and so on. From station A to B run regular high speed jog. From B back to A run backwards. Exercises at A and B are AMRAP until relieved.

Station A: Chest- Arms

• Merkins

• Mountain Climbers

• Werkins

• Plank Jacks

• Cherry pickers

• Chinooks with Vert Pickle Pushers

• Sun Gods F and R

• Seal Claps

• OH Claps

Station B: Foundation

• Lunges (do some for each leg)

• Freddie Mercuries

• Smurf Jacks

• Big Boys

• Air Squats

• Plank

• Bobby Hurleys

• Low Dolly

• Crab Humpers

The small group of PAX headed back to the shovel flags for Mary and closing ceremonies.


Low Dollys-20 On the Open

Heal Touches – 20 IC

Flutter Kicks – 20 IC

American Hammer 30 IC – rotated the groups in counts of 5.


Had an opportunity to name an FNG today: Welcome Skipper.


• 2 Club Conundrum and Grow Ruck are coming up in next 2 weeks.


A have people in my life that deal with anxiety and it seems to be a proliferating issue in society with all that is going on. We stand to do better if we concentrate on our closer “Circle of Influence” – Thanks TC, rather than what is happening on a broader world scale. Not that world events are unimportant, but we each play a small role in how these things evolve. If we are all concentrating on what we can control, I think it becomes the building blocks of what makes the broader picture better.

YHC took us out in prayer



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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