Perfect morning with a balmy 72 degrees and zero wind.

Pax:. Sparty, Wentworth, Thomas, Convoy, Scraper, Thor, Slow Pitch, Heart-throb, Two Step, Vandelay, (respect), Porch Swing, Hog (respect), Rollbar, Night Crawler, River Dance, Dr. Thunder, Patton, Stogie, Tonight Show, Mufasa, Yoddle, Mac N Cheese, Sasquash, Tater Tot, Crab Cakes, Pot Hole, Short Sale.

VQ: Short Sale

Short Sale promptly welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then entered The Maize.


The PAX moseyed from the parking lot to the center of the football field for warm-a-rama.  Once at the location, the following exercises were performed:

  1. SSH x 20 IC
  2. Sun Gods x 10 IC forwards then backwards
  3. Cherry Pickers x 10 IC
  4. Tappy Taps with Clappy Claps  x 10

The Thang

The PAX moseyed across the street away from the warm-a-rama towards the field on the other side of the street. There they found three stations approximately 60 feet apart from each other, the following exercises were performed:


  1. 15 Burpees
  2. 25 Merkins
  3. 30 Monkey Humpers
  4. 20 Diamond Merkins
  5. 20 Lt. Danger (lunge – lunge – squat – merkin)

**Crab Walk to Station B**


  1. Al Gore
  2. Copperhead Squats
  3. Mountain Climbers
  4. Pickle Pushers
  5. Air Squats

**Bear Crawl to Station C**


  1. Ranger Merkins
  2. Tempo Merkins
  3. Carolina Dry-docks
  4. Alternating Shoulder Taps
  5. Blades of Steel

**Sprint back to Station A**


  1. Freddie Mercury’s 15 IC
  2. Big Boy Sit – Ups’ 15 IC
  3. Scissors 15 IC
  4. Heel Touches 20 IC
  5. American Hammers IC

count off

name-a-rama – with video

Name any new FNG’s


I have been reflecting a lot on what I wanted to say and even thought about quoting “The True Gentleman” but felt internally this was more self serving than what I really wanted to say. For me the F3 journey started out as material – I wanted to have the physique of a man who worked out daily.  As I started to search I have realized that the true VALUE of F3 is what it has made me become on the inside. Intrinsically F3 has taught me to be a better man at home, speak to my skyQ more in the last several months than I have over the last several years and look inward to evaluate what kind of man I want to be. It has also brought credibility to all the hard work we do out here daily. What kind of mindset do you show up with daily, is it external or internal? How can you improve on that not just here but at home, work, school, etc.?


SkyQ thank you for the air in our lungs, blood in our veins and the ache in our muscles for it means we are alive. We also pray for those affected by the hurricane in Louisiana and those brothers going through the iron pax.

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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