7 HIM: Barn Door, 90210 (respect), Slick, FDIC, Icy Hot, Mufasa, Sergeant Slaughter (Q)


Side Straddle Hops x 20

Imperial Walkers x 15

Lunges x 12

Air squats x 12

Cherry Pickers x 15

Sun Gods x 20

The Thang:

EMOM 9 Exercises x 3 Rounds

6 DB Manmakers

20 DB Swings

20 DB Grave Diggers

30 DB American Hammers

15 Merkins

20 Bonnie Blairs

20 Jump Squats

10 DB Burpees

40 Second Plank


30 Curls

30 Strict Presses

30 Lateral Raises

30 Hammer Curls

30 Upright Rows

30 Push Presses

30 Curls


DB Pull Throughs x 20

American Hammers x 10IC


Need Qs for Matrix.


“Insanity in individuals is rare; but in groups, parties, nations, and epochs, it is the rule.”

F3Omaha - 1537 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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