Friday, Jan. 15, 2021 | Woodshed | Elmwood Park | 16 Degree wind-chill

Sparty arrived really early this morning; 1. To do some quick recon and 2. To be sure he got there safely with the snow. While on the 4th hole of the golf course, he noticed Plague and Tater Tot take off on a Pre-Run. YHC had nothing else to do for the next 30 minutes, so he took off running across fairways. Those boys can run fast! It wasn’t until Pacific St. that he caught up with a loud, “HEY” which resulted in Tater squeezing his buttcheaks to make sure no poop came out. While the run out wasn’t so bad, at some point, the men had to turn back around and head north to get back to Elmwood. At this point, the pace went from a 6 minute mile to 16…..but they made it back just in the nick of time!

PAX (13): Two Step, Birdman, The Plague, Tater Tot, Safe Ride, Othello, Huffy, High Life, Stella, Touché, Lion Tamer, Bloodshot, Sparty

QIC: Sparty

Pre-Runners: The Plague, Tater Tot, Sparty

YHC started in on his welcoming comments, and politely asked for a quick 10 count…….As Sparty caught his breath from the pre-run, he started in on the mission statement and got stopped after the 3rd core principle when he noticed a tall man walking towards them with a block. Were we in danger??? Not when it’s the safest of rides (Huffy would say otherwise later). Just as the Principles were wrapped up and Sparty was about to give a quick disclosure, another man was approaching. This time someone was running through the park towards the PAX. The beautiful Clydesdale trot across the snow was glorious and it could only be one HIM, OTHELLOOOOOOOOOOOO! We gave him a quick 10 count, then took off on a nice mosey to the Grotto.

Warm-a-rama: Really good energy and mumblechatter as the men were embracing the beautiful weather and the historic Grotto.

  • Sun Gods – 10 IC F/R
  • Cherry Pickers – 20 IC
  • Big Ones – 10 IC
  • Small Ones – 30 second count
  • ATMs: 10 of each

It was time to Mosey to the Pre-Thang. Sparty took the PAX across the park and to the golf course.

Pre-Thang: 11’s – Starting with 10 Monkey Humpers at the bottom of the hill and 1 Burpee at the top. As we made it through the first 3 rounds, Sparty was making his way up the hill and heard a loud thud and “Man Down!” Our man Stella found a crater buried below the snow. YHC quickly called an audible as he didn’t want to see anymore casualties. We then made our way to the park for the Thang.

The Thang: Partner Beatdown

  • There were 2 lanterns placed about 40 yards apart. The PAX partnered up and they would run from one lantern to the other, then back pedal to the original lantern and perform the following exercises: Tempo Merkins, Copperhead Squats, Flutterkicks.
  • We started with 5 IC reps and then increased by 5 each round after that. Due to stopping the Pre-Thang early, we did a LOT of reps. It was at this time that our man Safe Ride who was doing his own Bruiser routine with a coupon, drop a large block near Huffy and scared the crap out of him.

YHC called “OMAHA” at 6:02 and some of the PAX wanted to finish their rounds. The Combine Site-Q was very pleased to see this hard work! We made our way to the shovel flags for Mary.


  • Big Boy Sit-ups – 15 C
  • Gas Pumpers – 15 IC
  • Heel Touches – 15 IC
  • American Hammers – 39 IC

Name-o-rama: Two Step could not see out of his glasses, Tater about knocked out Sparty, Othello and Huffy looked like ninjas, we yelled at Stella, and YHC caught a snowball in his mouth while recording.

Announcements/Prayer Requests: Shout out to the Matrix and keep it in mind as an option. Prayers for Clorox & Royalty as they welcome new arrivals to their families. Prayers for the Oakdale community. Continue to pray for Theraband.

COT: If you’re like me, you love and appreciate music. I recently heard a new song by Alicia Keys and learned of the meaning behind it and it ties into what I wanted to share today. Her song, “3 Hour Drive” is a collaboration in which her and Sampha sing the exact same words for 2 separate versus. While the words are the exact same, they sound completely different and like 2 totally different songs. This was caused by where they both were in their lives at the time. The main message in the song comes from the line, “You give my life.” Alicia had just given birth to her son, Sampha had just lost his mother. So one is singing from a place of joy, while the other is singing from a place of loss. Yet, both of them are using those life experiences to push forward in life.

Today’s workout was meant for you and your partner to be doing everything together at the same time. While that may be happening, it is still a different experience for each person. This is incredibly important to keep in mind for our lives. And today is a very special day as this is Martin Luther King’s birthday. We finished with 39 Hammers in honor of how old he was when he died. During the 50’s & 60’s, while life may have seemed very simple for some people, it was incredibly different and difficult for others. Tying back to this song, the experiences that people had in their past changed the way they were experiencing life. MLK may have been one of the most impactful people in American History for the work he did at this time as he had a vision of how America and life should be.

My vision is that F3 Omaha is represented throughout our community, and looks like our community. We have a lot of work to do, but I believe we are heading in the right direction. Martin Luther King was a leader for his people in his time, and it’s our time to be the light in others’ lives to help bring people together and make our communities stronger.

YHC finished with a Prayer!



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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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