Date: 12/16/2020 // AO: Heavy Metal // Weather: Cold //

PAX: Gumbo, Brazilian, Samples (Respect), Haggar (Hate, Hate), Swinger, Spacebar, Moon Man, Patton (Respect), Hipster (Respect, Respect), Buns of Steel, Doppler, Zeebo, Super Tasty, Bonnie, Super Nasty, Folsom, Bloodshot, Tuner


It was a brisk 19 degree morning. 18 PAX stood outside at The Strongest AO in the Midwest to be served up a nice, piping-hot bowl of Gumbo. Gumbo went over mission statement, core principles and disclaimer. No new FNGs were present.


SSH(IC) X 20

Tappy Taps(IC)X 15

Cherry Pickers (IC) X 15

Sun Gods (IC) X 10 (Forward and Reverse)


The PAX played a quick round of Jeopardy. Patton picked the punishment of getting a question wrong by deciding on diamond merkins. The questions were all part of a Cajun theme. Out of the 7 questions asked only 3 were answered correctly.


The thang consisted of 4 rounds. Each round consisting of two standing up exercises, then two on your six exercises, one standing exercise and then burp presses. All exercises were AMRAP. Timing was 30 seconds per exercise with a 10 second rest between. The burp presses were a 10 second timed exercise. After each round, the PAX moseyed to the benches on the east side of the park and did 20 dips.

Round 1Round 2Round 3Round 4
ArchersGoblet SquatsHammer CurlUpright Row
DeadliftAlt Bicep CurlsSquat w/ Calf RaiseFront Lat Raise
Closed Floor PressLaying Down Bench PressRenegade RowHalf-Turkish Get Up
Fly’sSupermanAlt Plank THip Raises
Tricep ExtensionsSide LungeShoulder ShrugWood Chop
Burp PressBurp PressBurp PressBurp Press
Mosey and DipsMosey and DipsMosey and DipsMosey and Dips

Mumblechatter: There was not much mumblechatter that the Q could hear except for Doppler asking what Gumbo’s favorite Po-Boy was. Of course the answer was ‘Fried Shrimp’.


  • Flutter kicks
  • Marge and Homers
  • LBC’s
  • American Hammers (Rancid Style)


Gumbo gave a brief history lesson on Cajuns and Louisiana (his home state). He quoted Tom Landy, Dallas Cowboy football coach and Cajun, “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” Basically, F3 has been the plan to reach the goal. Eating right has been the plan. If you follow through the plan, the goal will eventually come. YHC led us out in prayer.



F3Omaha - 1537 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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