January 16, 2021 | AO: The Matrix | Virtual | Temp. 27 degrees

PAX: Ketchup, Panther (Double Hate!), Gipper, Piano Man, FDIC


At 5:30 on the dot, FDIC addressed the PAX and welcomed them with the standard greeting, reminded them that YHC was not a professional, and to modify as needed, as it would definitely be a beatdown. Provided the F3 mission statement and the 5 core principles..

FDIC revealed the first part of the beatdown.

Warm O Rama

SSH x 20

Butt Kickers x 20

High Knees x 20

Happy Taps x 10


  • 20 x Forward Arm Circles
  • 20 x Backwards Arm Circles
  • 20 x seal claps
  • 20 x overhead claps

We then jumped into the Pre-Thang


Lazy Dora – partner up/2 groups with everyone’s mic on, and when they are finished with their reps they say “F3 name – rep count”, and then their partner knows when they are done. 

  1. 100 Diamond Merkins (10 per) / Partner Plank
  2. 200 LBC’s (20 per) / Partner 6 in Leg Hold
  3. 300 Squats (25 per) / Partner Al Gore

Explained The Thang.  Have a not-stacked deck of cards, and each draw of the top card would dictate what the PAX would do based on the card. We would use a tabata timer. Each exercise would correspond to the round for up to a total of 20 rounds, broken up into three different sets of exercises. Each round was the exercise, AMRAP, for 40 seconds, followed by a 20 second rest.

The Thang

Russian Roulette

Draw a card, Tabata Timer – 40 seconds on, 20 seconds rest

Round 1-10

Face Card – Burpees

Clubs – Big Boys

Spades – Punch Up Merkins

Hearts – Groiners

Diamonds – Pickle Pushers

Round 11-20

Face Card – Turkish Getups

Clubs – Gas Pumpers

Spades – Hand Release Merkins

Hearts – Mountain Climbers

Diamonds – High Knees

Round 21-30

Face Card – Burpees

Clubs – Flutter Kicks

Spades – Alternating Shoulder Taps

Hearts – Alternating Lunges

Diamonds – Apollo Ohnos

PAX was able to get through 3 dozen before Omaha was called. For the deck not being stacked, seems you could see our abs transitioning from 4 to 6 to 8 pack before our eyes.


5 Rounds of American Hammer-Planks

  • 10 American Hammers (IC)
  • Plank until 50 second mark
  • 10 seconds rest


Had an issue with my internet connection so didn’t get a good name-o-rama video…


Past weekend we did a family vision board – we identified our values, then what was important/passionate about based on those values, then we set goals for what was important to us as a family.  One of the things we said was important to us was ‘saying yes more’.  This is probably one of the most difficult things for me personally, but as a family, understanding that to say yes to something often means sacrificing other things, or saying no to things that do not help you get to the thing that you are wanting to say ‘yes’ to. So count the cost of what you sacrifice when, or to, say Yes more often.



F3Omaha - 1734 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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