Tuesday August 4th: 54 degrees with some fog off the lake and in the field.

Q: Armber

PAX: Tator Tot, Uncle Rico, Rip Tide, Othello,  King Pin, Father Time, TC(Respect), Wentworth, The Curse, Lone Star, Big One, Night Crawler, Rancid(hate), Crab Cakes, FDIC, L.P.C., Smashmouth, Wait TIme, Room Service, Mufasa, Tatonka, Tonight Show, Nitro, Hard Hat, Slow Roast, Slick, Vandelay(Respect), Sparty.

Armbar greats the group.

F3-Fitness, Fellowship and Faith

Mission Statement-To plant grow and serve small workout groups for the invigoration of male community leadership

Core Principles-1 Free, 2 Open to all men, 3 always held outdoors, 4 Lead in a rotating fashion, 5 will end in a circle of trust

Disclaimer: he is not a professional so please modify when needed.


Mosey to the parking lot by the docks.


HillBillies Walkers 10 IC

Imperial Walers 10 IC

Sun Gods Forward and back 10 IC

TriMerkins 5 each Hand

Pre Thang

Mosey to the bathroom.  

Chain Run around the bathroom while in a Peoples Chair.

Second trip around with balls to the wall.

Depending on the number all the way around the building.

The Thang-Long run Pryamid

Mosey to the bottom of the gravel road and light is there to show where we are.  Partner up or group of 3 if needed.  Will be doing this with your partner.

Start at the bottom of the road do 5 reps of these 3 exercises


Mountain Climbers IC

Squat Jumps

Then run to the top of the hill up the dirt road to the top of the trail.  Light will be there then do 10 reps of the same exercise.  Then mosey down the dirt trail by the lake.  Light there again and do 15.  
Continue up and down the trail doing a pyramid.  Count up by 5’s to 30 then back down.

If you get to done move to these 3 exercises by 5’s to 30 reps and back down.

Some groups got to the 30 rep mark.  The hill was long and hard especially to the left.

Ranger Merkins

Plank Jacks

Jump Tucks

If by some freak of nature you get to a 3rd set go with


ALT shoulder Taps

Bonnie Blairs IC

Omaha called a few minutes early for the longer mosey back to the flags


Box Cutters 20 IC

Ask a PAX and Curse jumped at the opportunity to do Freddy Mercuries 20 IC

American Hammers Rancid Style 20 IC


Shovel Flag hand over at the Maize on Thursday to Sasquash

2 club Conundrum on Sat.  Post all week to get strokes off and donate a package of water.

CoT:  Cut the Rope

The real scheme we fall into isn’t some elaborate pyramid scheme.  Its as simple as how we limit ourself without even knowing it.  From “Pound the stone”. A man once brought his family to a zoo in India, It was known for having close encounters with elephants especially.  So upon arriving the man was surprised to see that the elephants were roaming close to freely around the zoo with only a rope around its leg and 1 zoo keeper holding the rope.  Well when the man saw this he was upset with the keeper seeing as he or his family could easily be hurt by the large animal the zoo keeper assured him it was safe.  You see the elephant had the rope put around its leg at birth and was tethered down by the rope for its life.  So that as it grew over it still believed that it could not break the rope or pull away.  Even though it had grown to be the most powerful animal on earth.”  So what ropes do you have tied around you that hold you down that if you just believed you are powerful enough to break(which you are) could you easily do.  Sometimes its that will to do something and not the action itself to break our ropes.


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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