AO – The Pit – temperature a balmy 72 degrees.

Q: Tenderfoot

Pax: Gunner, Huffy, Crabcakes, Gipper, Icey Hot, Gumbo, Bloodshot, Biggy Smalls, Jean

Claude, Tenderfoot

Tenderfoot promptly welcomed the PAX to F3 Omaha at 7:00. The Mission Statement, 5 Core

Principles and Disclaimer were given. The PAX moseyed to a nearby parking area for warm a



Once at the location, the following exercises were performed:

1.15 SSH x 15 IC

2.15 string rippers IC

3.15 Sun gods IC forward then backward

4.15 copper-head squats

5.15 merkins


●Chain – Wall-sit (each PAX doing a 10 count)

●Chain – Balls to the Wall ( each PAX doing a 10 count)



The PAX moseyed over to the track. The group then counted-off creating groups of 3. Each PAX

went to their assigned numbered cone/station on the track and began AMRAP of their exercises

until relieved by their partner.

Station 1 (arms)


●Cherry Pickers


●Morroccan Night Clubs

●Carolina Dry Docks

●Ranger Merkins

Station 2 (legs n cores)

●Copperhead Squats


●Bobby Hurleys

●Heal touches

●Bonnie Blairs

●Box cutters

Group 3 Running to push next station

Wash-Rinse-Repeated until Omaha

Tenderfoot called Omaha at 7:40 to mosey back to the shovel flags for Mary.


1.Low Dollys X 15

2.LBCs IC X 15

3.American Hammers x 30


We ended in prayer from Lemon Law who showed up at the

end of the workout and led the PAX in a prayer. Asking for the PAX to have fun and be safe in

the 2A2F2CC and for everyone in the F3 Omaha and guys who have not found us yet to

continue to stay healthy and safe.


Tenderfoot mentioned a quote “This is not your practice life. This is all there is.” and just

wanted to continue to encourage to PAX to give everything they have to everything they do. To

continue acceleration in all aspects of their lives.

Thanks for letting me lead.


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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