32°, Feels Like 22°

Pax: 23 – Chiclets (R), Waterboy, Spreadsheet (H), UHaul, Dr. Thunder, Sticky Bandit (H), Bartholomew (H), Mac’n’Cheese (H), Flanders, Grease Fire, Nugent, Port-a-john, Gunner, Frosty, Icy Hot, Othello, Lucky Charms, Buns of Steel, Grillz, Polaroid, Dome (H), Two Step

Q: Two Step
0530: Q welcomed PAX and reminded them of the Fs, the mission and core principles of F3. No FNGs presented. He also disclaimed his nonprofessional status.
Mosey rounded the stage and circle formed on the flat of the lawn east of the stage.

Warm O’ Rama

Big Ones
Tappy Taps
Tater Taps
Cherry Pickers
Shoulder Presses
Burpees x 5 oyo
Counted off to split into 12 numbered groups.


PAX assembled in a row along the sloped edge of the stage and southern rim of the stage area.
Circle Merkins
Incline Merkins x 10
90° clockwise left arm up the incline Merkins x 10
Decline Merkins x 10
90° clockwise right arm up the incline Merkins x 10
10 count
Rinse and Repeat

PAX distributed by their count-off number into 12 groups to each of 12 correspondingly numbered stations containing one exercise. PAX at station 2 performed wall-sit for a 30 second count and then called out for the PAX at all stations to switch to the next higher numbered station within 10 seconds to begin the respective exercise.
Stationed exercises:

  1. Side Straddle Hop
  2. Wall Sit
  3. Merkins
  4. LBCs
  5. Step ups
  6. Air Squats
  7. Dips
  8. Chillcut Plank
  9. High knees
  10. Lunges
  11. Airplane Merkins
  12. Side plank

PAX completed 2.5 rounds.
“Omaha” called by Q at 6:07
PAX encircled the Q at the playground for Mary

Absolution x 10
Big Boys x 20
Rancid Hammers x 22

Announcements: Queenservice
Prayer Requests: Khaki’s brother

YHC explained the workout sequence has been shown scientifically to have similar physiologic intramuscular effects and benefits to much longer duration of running and/or cycling. https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

YHC also thanked PAX for taking turns leading the assembly. Solid drum majors they all are. The Drum Major Instinct, which is to be set apart, out in front, for all the world to see and admire and praise is inherent in the human condition. This is one of the many subjects Martin Luther King Jr. addressed so eloquently. As Birdman so graciously enjoined us at the Woodshed last week, go find and read some of his, MLK’s, speeches. “I Have a Dream” is just a sample. In the Drum Major Instinct speech, he describes how James and John asked to sit at the hands of Jesus. We might admonish them, but need to realize that desire is a part of all of us. In fact, the desire to be praised may be one of the fundamental motivators in the human condition. Adler departed from Freud declaring praise was more important than sex for that. MLK elaborates on so many ways the Drum Major Instinct propels us forward, but also can hinder us. Most importantly, though, Jesus’s reply to James and John was that those positions at his hands in glory are reserved for those who deserve them. The implication there is that to be  great among people is to serve them. In the interst of time, and meeting the rest of my responsibilites for the day, I cut out way too much of King’s speech from my summary, but encourage anyone reading this far into something like this to better spend their time reading the speech itself.

YHC closed in prayer,
Two Step

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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