Wednesday, January 20, 2021​​​

Paradise Cafe, Omaha, NE​​​​​​​​​​​​

23° Clear Skies


(28) – Hard Hat, Merch, Gunner, UHaul, Mac n Cheese, Ferdinand, Grillz, Tony the Tiger, Ear Tag, Plague, Vanilla Ice, Trench, Jean Claude, Vandalay, Greek Freak, Khakis, 2×4, Chicklets, Ice T, 2-Step, Skipper, Toto, Caddyshack, Splinter Cell, Wait Time, Roadhouse, Icy Hot, Convoy

QIC: Convoy​​​​​​​​​​​​​​

Convoy gave the credo, mission statement, 5 core principles, and disclaimer.  No FNGs.

The PAX split into 2 groups, Gunner led Group #2 on the reverse route, Convoy led Group #1 the traditional route.

Each group moseyed to the nearest parking lots (opposite directions) for warm-a-rama.


Side Straddle Hop (x15 I/C)

Imperial Walkers (x10 I/C)

Tappy Taps (x10 I/C)

Big Ones (x10 I/C)

Mountain Climbers (x10 I/C)




Stop #1 – Diamond Merkins x25 | Bonnie Blairs x15 I/C | LBCs x15 I/C | Burpees x15

Stop #2 – Merkins x25 | Air Squats x30 | Low Dollies x20 | Tuck Jumps x20

Stop #3 – Chuck Norris Merkins x25 | Tuck Jumps x20

Stop #4 – Werkins x25 | Alt. Shoulder Taps x15 I/C | Monkey Humpers x15 I/C

Arrived at shovel flags 5:54 for 6MOM.


Flutter Kicks (x15 I/C)

American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC)


No announcements.  Prayers for Josh (Khakis) and Splinter Cell’s wife (baby on way!)


Convoy talked about transitioning from a “winning and losing” mindset during the F3 workouts to focusing on self-improvement (“you-vs-you”).  Don’t focus on where you’re at by comparing yourself to the group; instead find joy in where you are going (becoming a better man).  Convoy closed 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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