August 20th, 2020 // The Battlefield // 650 clear skies

PAX: Grillz, Sister Act, Safe Ride, Tin Cup, Merch, Wide Right, Stella, Pablo, Khakis, Tenderfoot, Gumbo, Splinter, Fury, Slow Pitch, Samples, Room Service, Biff, Ponzi, Bubbles, Pony Express, Hightower, Tater Tot, Ramrod

Q: Icy Hot

The PAX was promptly welcomed with the F3 core principles, mission statement, and the disclaimer.


Short mosey to midfield


Sun Gods forward/backward 10 IC

Tappy Taps 10 IC

Windmills 10 IC


Icy Hot explained we would form groups of 3 to perform a classic 3 man grinder utilizing the stadium steps on the east side of the stadium. One person would be at the top of the steps performing AMRAP Bonnie Blairs, while one pax member was at the bottom performing AMRAP Bobby Hurleys. The third member of the group would run up the steps to relieve the member at the top of the steps. That person would then run down the steps to trade places with the person at the bottom. Rinse and repeat.

There was some disgruntled PAX members as we began and someone said “if this is what we are going to do the whole time, I am out.” Icy Hot kept his lips sealed and after 8 minutes he called time.  

The Thang:

The PAX was instructed to stay in their groups of 3 and proceed to the 25 yard line on the south side of the field for a continuation of the grinder. Cones were set up in the north endzone and at the 25 yard line on the south side of the field. The exercises were AMRAP at both locations and the third member would continue to run 75 yards between stations to trade places. If the PAX finished the list of exercises it was rinse and repeat until Omaha was called at 6:05am.

North Endzone


Apolo Ohnos


Shoulder Taps

Carolina Dry Docks

Hand Release Merkins

25-yard line on the south side of the field


Plank Jacks

Mt. Climbers

Monkey Humpers


Side Straddle Hops

6MOM: The PAX circled up in the North endzone for Mary

Flutter Kicks 15 IC

LBC’s 15 IC

American Hammers 20 IC


Q School this Saturday, 8/22: Aldrich/Pit – 7am. Great opportunity for new and old PAX members to get better at leading workouts.

COT: Icy Hot started by thanking Grillz for the opportunity to lead at the Battlefield this morning. This was originally supposed to be his VQ, but because of his inability to say “no” he led the Murph at the District two weeks ago as his VQ. Does that really count? Icy Hot went on to talk about “get to vs. have to.” We all have opportunities in life and decisions to make. This morning we all made the decision that I “get to” workout with this group of high impact men. It was not easy but we survived together. Sometimes, when we come home from a long day at work we want to just sit down, eat dinner, and put our feet up. This was Icy Hot on Wednesday night, but his daughter needed help with her homework and wanted to play a card game she learned at school. His son wanted him to read a short story that he wrote. These are examples of things in life that we “get” to do. Instead of looking at things as I “have to” do something, look at it as I “get to” because we only have so many opportunities to watch our kids grow up, spend time with our significant other, or create memories with our loved ones. Don’t waste those opportunities.   

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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