December 2, 2020 / AO – Heavy Metal / Temperature: 27 degrees with very little wind

Pre-Run: 16 completed the Frosty 2-mile warm-up (mostly Clydesdales and some pace horses)

Pax: Doppler, Space Bar, Othello, Brazilian, Beta Max, Roll Bar, Trader, Black Flag, River Dance, Patton (respect), Side Dish (hate), Grease Fire, Biff, Hipster (respect respect), Bonnie, Buns of Steel, Super Tasty, Tuner, Z-Bo, Frosty, Samples (respect), Blood Shot, Drone Strike, Lucky Charms, Safe Ride, Stella, Sticky Bandit (hate), and Cyclone (respect).

Q: Wentworth

Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Mission Statement, Disclaimer, and 5 Core Principles were given. The men then made their way around the trail for a mosey.

Mission: The mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.

Core Principles:1) Free of charge

2) Open to all men

3) Held outdoors

4) Led by men who participate in the workout in a rotating fashion

5) Must end in a Circle of Trust


Brief yoga inspired warmup with downward dog and upward wolf pose, (howling was encouraged), walk outs and some merkins, followed by forward and backwards sobriety style sun gods.


Group 1 top of the hill for 10-monkey humpers/air squats/mountain climbers

Group 2 bottom of the hill for 10-merkins/10 Carolina Dry Docks / 10 IC Cherry Pickers


Broke the PAX into 3 groups

Group 1 10 toes to bar or knees to elbows while hanging (core exercise)

(push group) 10 pull-up burpees or modify to touching bar on the jump

10 flutter kicks IC

Group 2 20 Step ups

20 Dips

20 Derkins

Group 3 DB workout

10 Upright Rows

10 Goblet Squats

10 Bent Over Fly’s

10 Shoulder Press

10 Lunges with each leg

10 each arm Big Boys with one DB and should press at the top

10 curls

Rinse and repeat at each station until relief comes and then pick up where you left off

Mumblechatter was low and there were multiple ways to modify especially with the Group 1 exercises. Some complaints about the square bars for the toes to bar and pull-ups, but adjustments were made and everyone had a hard beat down. A few 10 counts were asked for and granted during The Thang as station 2 was very cardio intense. YHC wanted to give the PAX a full body workout and get the heart pumping.


1. LBC’s x 20 IC

2. Box Cutters x 20 IC

3. Freddy Mercury’s x 20 IC

4. American Hammers – IC from each person in the circle


Announcements: CSAUP January 2nd, Queenservice 2 less than 3 weeks from the end and still need to lose 150 lbs between the group (if someone is interested in helping or needs help, please reach out to Beta Max

Prayers: None mentioned

COT: Galatians 5:22-26 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. Against such things there is no law. And those who belong to Christ Jesus have crucified the flesh with its passions and desires. If we live by the Spirit, let us also keep in step with the Spirit. Let us not become conceited, provoking one another, envying one another.

For me, the one that stands out the most for me is self-control. I am sure that means a lot of different things for all of us, but for me it means staying grounded and humble. There are many times when I allow myself to say something that might be funny or insulting to someone, but then when you think back, you realize that it wasn’t the right way to behave and it could have easily been avoided. Let us not forget the fruits of the spirit during this holiday season and try not to overindulge.



F3Omaha - 1644 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal

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