January 5, 2021 / AO – Colosseum / Temperature: A balmy 18 degrees

Pax:  Swinger, Toad Stool, Tenderfoot, Tin Cup, Space Bar, TC (respect), Dirty Bird, The Plague, Iced Tea, Re-Tweet, Super Tasty, Blood Shot, Tug Boat, Stella, Warrior, Black Flag, Mac & Cheese (hate), Bartholomew, Flanders, Hoosegow, Roll Bar, Honey Stinger, Chiclets (respect), Gumbo, Sonic, Baskins (respect), Greek Freak, Beta Max, and Safe Ride.

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.


Windmills 10 IC / SSH’s / Cherry Pickers 20 IC / Mountain Climbers 10IC / 20 copperhead squats

YHC noticed that the field was incredibly hard with thousands of small chunks of sharp ice all over the field and tracks from some type of tractor.  What might have been someone’s great idea to help get rid of the 6” of snow has now re-frozen overnight and turned into a mess of ice chunks.  No way to turn back now, so we proceeded with the workout without any audibles.  Some of the exercises that were particularly challenging were the bear crawls and the murder bunnies that some groups just decided not to do for some reason?  Maybe they were the smarter groups?

Pre-THANG:  Bear Crawl Ring of Fire  (Wentworth version)

Make a circle and everyone will hold a plank while one guy counts 10 merkins, then the next guy, etc, at the same time going around the circle the other direction we will have the two guys across from each other bear crawl and switch places, once they are done the next two bear crawl and switch spots all the while the planks and merkins will be taking place also.  YHC felt like we were holding the plank for an incredibly long time and this pre-thang didn’t go exactly as I had planned.  In hindsight, I should have had the circle come in about 5 steps or maybe just scrapped the bear crawls and explained the instructions better initially. 

THE THANG 20 of each exercise to keep it easy – just do the first exercise and move as a group to the next station (pick up the six and count as a group)

Group 1  Hand-release merkins, Carolina Dry Docks, Werkins, Tempo Merkins IC, Ranger Merkins

            (3 burpee broad jumps, then 10 murder bunnies, then bear crawl to the next station)

Group 2  Copperhead Squats, Lunges (10 each leg), Apollo Ono’s, Side Lunges, Bobbie Hurley’s

            Run to next station

Group 3  Plank Jacks IC, SSH’s IC, Mountain Climbers IC, High Knees IC, Monkey Humpers IC

            Super Mario Brothers to the next station (bonus points for noises and for height on the jumps)

Group 4  Flutter Kicks IC, Low Dolly’s, Freddy Mercury’s IC, Pickle Pushers IC, Big Boys

I was looking to mix in some exercises that we didn’t do at the CSAUP Saturday, but with 5 separate workouts over 3 hours that was much harder to do and I ended up repeating some of the exercises, but did some that we didn’t do a few days ago.


  1. Snow Angels 15 IC
  2. Box Cutters 15 IC
  3. American Hammers – IC from each person in the circle


            More friends/neighbors/colleagues directly affected by the virus now.

            Queenservice 1 – 2021 is starting Friday, donation is $100, please weigh in and pay Friday instead of Monday which I think is a great idea!  Monday weigh-ins are the worst.

            New group called the Bruisers are now starting and we had 6 guys at the beatdown who were participating on the bruiser workout and then joined us for the 6MOM and COT.  This group is designed for guys who are recovering from an injury and looking for a different type of workout with less running/jumping/more injury prone exercises.

COT:  Taken from 8-Block Podcast from CSPAN

            For those of you who haven’t listened to this or heard it yet, I will just direct you to the podcast.  I am going to focusing on the 2nd F as this part is a list of those individuals that you are going to focus on in 2021.  I am not talking about your M and 2.0’s here, but this would be your friends or colleagues or neighbors that you know are struggling and need some help.  I have a list of about 4-5 guys that I pray for daily and try to help out as much as possible.  This could be something small like a quick text or email or it could be taking over some cookies or a meal.  Maybe going bowling with him and his kids or something like that?  Think of someone or a couple people that you can invest in this year to really make a difference.   

Ended 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.

The Colosseum

Leave a Reply