Stinson Park | Heavy Metal AO | 40 deg

PAX: Favre (RESPECT), Nugent, Honey Stinger, Stella!, Beta Max, UHaul, Othello, Hipster (RESPECTX2), Safe Ride, Sticky Bandit (HATE), E85 (HATE), Dome (HATE), Super Taste, Space Bar, Side Dish (HATE), Doppler.

Q: Bloodshot

YHC welcomed the PAX and cited the mission of F3, 5 core principles, and disclaimer. A relatively warm gloom was welcomed by myself and PAX.




Sun gods

High knees


Tappy taps

Tater taps

Mountain climbers

Circuit training with Interval timer for

25 seconds :: AMRAP. 5 seconds recovery. 3 rounds completed the circuit with a very short mosey to break up each group.

Shoulders x 3

Seated Military press

Deltoid raises/seated flys

Carolina dry docks

Arms x 3

Static right / curl left

Static left / curl right

Tricep extension

Hammer curls

Legs x 3

Bench squats

One leg lunges

Kettlebell swing

Chest x 3

Renegade rows

Close grip Chest press

Chest fly

Back – Omaha called.

Bent over row




Flutter kicks

Leg raises

Heal touches

Crunchy frog


American Hammer


I have a COT that is much like me : short and simple. It starts with a retelling of one of Vince Limbardi’s seasons:

Lombardi walked into training camp in the summer of 1961. He began with the most elemental statement of all. “Gentlemen,” he said, holding a pigskin in his right hand, “this is a football.”

Lombardi was coaching a group of three dozen professional athletes who, just months prior, had come within minutes of winning the biggest prize their sport could offer. And yet, he started from the very beginning.

The very beginning, the most elemental statement, that most of us have with every work/family/friend interaction is a thank you. I encourage you to Greet those people with a thank you.

The greatness you achieve today and the goodness you spread today I would like for it to begin with a thank you for being here in the gloom. Aye! – Bloodshot

F3Omaha - 2251 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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