AO: – Aldrich Elementary 

September 26, 2020.  7:00 AM Time slot.  67Degrees with 75% Humidity.  Beautiful morning.

Q. Chiclets

The PAX this morning to “Get Swole” were 14 HIMS:

Kahkis, Dr. Seuss, Wentworth, Clean Slate, Room Service, Piano Man, Cheap Seats, Sweetooth, Super Tasty, Brazilian, Skillet, Kansas, Vandelay. 

The Mission was recited:  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.  

Chiclets reminded everyone that he is not a professional. There is a real risk of injury so please modify as necessary. Especially after Weeks 4 IPC challenge. Chiclets noted minimal mosey and legwork thanks to the “murder bunnies” in the challenge. 

After a 50 yard  mosey the PAX ended up in the parking lot north of Aldrich where they began operations.


SunGods-forward/ backward 15 IC

Cherry Pickers 20 IC 

Windmills-forward/backward 15 IC

Carolina Dry Docks 20



-Alternating Shoulder Taps 15 IC

-TempoMerkins 10

-Merkins 10

4 Sets with a 10 sec count between each set. 

Dips- PAX partnered up and WALKED to bike racks on east side of lot. Chiclets demo’d with Kabasa  a full-dip exercise utilizing the partners knee. Modify as needed stressed. Went to full extension down,pushing up to full rep form. 20 reps. 

6 sets total- 3 ea. person 

Tug-A-War: Chiclets instructed each partner group to grab a beach towel. Chiclets and Kabasa demo’d the “ideal” form for a good tug-war. This was completed on the center concrete playground. 

Form included sitting upright and straight,  open  straddle position, feet opposing your partner.  One partner pulled and held full back position for a 5count, while other partner resisted. 

4 reps completed- 1 minute each rep. 

Coupon Circle

PAX arranged in a small circle. 1st exercise was 10 curls with coupon while rest of PAX completed a steady Plank position. Once coupon made its way all around, PAX assumed a position on their backs to complete 20 chest press’ while all others completed LBC’s. Lastly, standing , one Completed 20 Bent over Rows while others completed Flutter Kicks. Once all around the circle, this Mary and Swole was completed. 

Chiclets commented on the site of such a beautiful perfect wall!! 

PAX was instructed to approach while Chiclets demo’d the Amazing Ascending Testicles!

Feet on wall at 15 degrees- complete 5 Derkins

Feet on wall at 45 degrees-complete 5 Derkins

Full BTTW for a 30count. 

Finish set, mosey to end of concrete, return to wall. 3X

End of Workout!  OMAHA! 

NUMBER OFF, NAME-A -RAMA• PUMPKIN patch for F3 October 8. Khakis reminded everyone to bring a can of food for Charity. One can per person-no expired foods accepted 

PRAYER REQUESTS:• None were noted.


Chiclets thanked  the HIM for their effort and attendance. He apologized for not knowing all in attendance, but was thankful for the growth and wellness to F3. 

He mentioned and encouraged the PAX to read Ecclesiastes in the Old Testament of the Bible. Vanity is Vanity- wether young or old, fit or unfit, successful or unsuccessful, whether you lived in a million dollar home, or an apartment, rich or poor- we are ALL going to die! And you will have nothing that matters at that time other than those you love including family, and our Savior Jesus Christ. So live, love, and don’t be normal. We have got one opportunity- do it right and we’ll!! 


Aye, Chiclets

F3Omaha - 1644 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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