October 16, 2020 at the Woodshed

PAX: Tater Tot, Uhaul, Huffy, Stella, Gobbler, Toadstool, Sister Act, Blue Suede, Gunner, Swinger, E85, Wolverine, SaferRide, Dr. Thunder, Brick, Grease Fire, Bunz of Steel, Fairy Tale (Hate), Lion Tamer, Icy Hot, Frosty, Hightower, and the Plague.

Q: Pony Express (Hate)


10 Box Jumps
20 Merkins
10 Box Jumps
15 Merkins
10 Box Jumps
10 Merkins
10 Box Jumps
5 Merkins

The Thang
2 Group stair workout. Group 1 started running to the top of the stairs and once at the top completed 10 air squats in unison. Group 2 completed the below list of exercises until the 6 from Group 1 was in.
Bonnie Blairs IC
Superman Burpees
Sumo Squats
Mountain Climber Burpees
Chuck Norris
Copper Head Squats

Freddie Mercury IC x20
LBC’s x30
Low Dollie x30
American Hammers IC x20

After the shovel flag passing I took time to reflect on how grateful I am for everything that F3 has offered. F3 has provided a platform to achieve new fitness goals, an opportunity for me to lead in some fashion, and has brought some lasting friendships along the way. Take some time this weekend to think about what F3 has done for you and what you are truly grateful for.

Ghost Week coming up.
2.0 Workouts tomorrow at the Pit and Oracle

Flanders Family
Wide Right’s Daughter

Truly Grateful,
Pony Express

F3Omaha - 1544 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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