12/19/2020 |AO- The Pit | 26 degrees with chilly wind from the west, but clear skies

PAX: Gumbo, Huffy, Toadstool, KOA, Highlife, Trench, Lemonlaw, Gobbler, Squeaky Clean, Skittles, Spacebar, Ferdinand, Marv, Rooney, Tony Tiger, Bloodshot, Jeeves (Respect), Gunner, Crab Cakes


It was a brisk 19 degree morning.  19 PAX stood at the shovel flags hoping to have a taste of piping-hot Gumbo but all the Gumbo was gone after Heavy.  So, we had leftover rice.  Gumbo went over mission statement, core principles and disclaimer.  No new FNGs were present. ☹


SSH (IC) X 15

Goofballs (IC)X 15

Cherry Pickers (IC) X 15

Windmills (IC) X 10

Moroccan Night Clubs (IC) X 10


Bat Wings – 20 Sungods Forward IC, hold, 20 Sungods Backward IC, hold, 20 Seal Claps, hold, 20 Overhead Claps


The PAX broke out into 3 groups.  This would be a 3 group grinder around the lake.  The 1st and 2nd group would go to the workout equipment on the south side of the lake.  The 3rd group would go to some benches on the opposite side of the lake.  Group 2 would take off to the east side of the lake for the push.  The groups in the locations would do the exercises on the sheets placed at the workout locations.

North Side (workout equipment)South Side
LBC x 10 ICFreddy Mercury x 10 IC
Lunges x 10 (5 each leg)Squats x 20
Big Boys x 10Carolina Dry Docks x 10
Plank Jacks x 10 ICDips x 15
Monkey Humpers x 10 ICJump Tucks x 10
*Rinse and Repeat**Rinse and Repeat*


Baba O’Riley – Imperial Walkers to Baba O’Riley by The Who (5 minute song)

American Hammers Rancid Style


Gumbo stated that he did not like to lead workouts.  This was his only 3rd Q in a year and a half of being in F3.  Gumbo would rather show up to a workout and just do the workout that was being led by someone else than put together a workout.  He was worried that it wouldn’t be good enough or tough enough.  With that in mind, Gumbo moved onto how important the 2nd and 3rd F’s were.  If it were not for those, then he would probably not be a part of F3.    Gumbo led us out in prayer.



F3Omaha - 1534 posts

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

The Pit

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