January 20, 2021| AO: The Matrix | Virtual

PAX: Barn Door, Slick, Maverick (F3 Iowa), FDIC


At 5:30 sharp, FDIC rally’d the PAX and welcomed them with the standard greeting, the F3 mission statement, assuming they knew the 5 core principles, and very importantly reminded them that YHC was not a professional, and to modify, because coupons can cause injuries.

FDIC fiddled with the zoom controls and shared the beatdown.

Warm O Rama

Seal Jacks x 20 IC

Cherry Pickers x 15 IC

Jump Tucks x 15 IC

Happy Taps x 15 IC

Big Ones x 15 IC

We then moseyed nowhere….

Explained The Thang. We would use a tabata timer. Each exercise would correspond to the round for a total of 25 rounds. Each round was the exercise, AMRAP, for 45 seconds, followed by a 15 second rest. The surprise..every 5th round would be blockees.

The Thang

1) Bench Press

2) Big Boys

3) Uneven Merkins

4) Dips

5) Blockees 

6) Shoulder Shrugs

7) Curls

8) Coupon Line Hops (hop over side to side)

9) Grave Diggers (heave ground to shoulder)

10) Blockees

11) Copperhead Squats

12) Rocky Balboas

13) Alternating Lunges

14) Coupon Swings (between legs)

15) Blockees

16) Squat Thrusts

17) Deadlifts

18) Johnny Dramas

19) Incline Merkins

20) Blockees

21) Derkins

22) Alternating Reverse Lunges

23) Rosalitas w/6 in block hold

24) Side to Side Rotations

25) Blockees

We ended a little earlier than we hoped, so we did R&R for 6 additional rounds starting from the top.



Box Cutters x 15

Gas Pumpers x 15

American Hammers x 20



Prayer Requests


Our credo is Leave No Man Behind, and Leave No Man Where You Find Him.  That is at the core of what The Matrix workouts are all about, to give support and connection to each other in the midst of whatever is going on for why we choose to post virtually.  Keep an eye out for others in our lives that need the same.

We then ventured a few steps to grab a nice cup of joe for coffeteria.



F3Omaha - 1644 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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