AO: Heavy Metal // Date: January 27, 2021 // Weather: 27 degrees // Stinson Park, Omaha, NE // Q: Grease Fire // PAX: (19) Othello, Dome (hate), Zebo, Tin Cup, Beta Max, Folsom, Black Flag, TC (respect), Spreadsheet (hate), Wentworth, Port-a-john, Sticky Bandit (hate), E85 (hate), Bloodshot, Spacebar, Safe Ride, Frosty, Grease Fire 

YHC got down to business by rattling off the 3 F’s, mission statement and disclaimer.

F3 – Fitness Fellowship and Faith: “Today we are focusing on the First F Fitness” 

Mission Statement:  “To plant, grow and serve men’s small workout groups for the invigoration of male community leadership” 

Disclaimer: “I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe”  

5 Core Principles 


  • Free
  • Open to all men
  • Peer led
  • Always held outside
  • Ends with a COT


  • SSH (15)
  • Abe Vigoda (15)
  • Cherry Pickers (15)
  • Tappy Taps (15)


Two PAX farmer walked from playground to the gazebo, for some clear benches to do 10 dips, followed by a farmer walk back to the playground. 

The group did AMRAPs of the following exercises until the push: 

Bent Row 

Goblet Squat 


Lateral Lunge 

Shoulder Press 


Tricep Extension  

Alt Lunge 

Chest Press 


10 Leg Raises 

10 Freddy Mercury 

10 LBC 

10 Heel Touch 

Rancid Slammer 

COT:  Forged in fire? We all have imperfection we are working toward removing which takes stepping into the fire. A block of steel doesn’t become a samurai sword without first being fired, beaten and quenched. It’s the same in our lives. WE don’t become fit men in mind, body and soul without stepping into the fray. Mark Batterson calls ‘responsible irresponsibility‘, pursuing what you are called to while taking care of what you need to, as opposed to ‘irresponsible responsibility’ where our current circumstances dictate what happens and we remain in the same pattern day after day, year after year. Be responsibly irresponsible today. Take time for that thing you have wanted to but had to much other stuff in the way to do! 

Prayers for BetaMax’s friend, MJ, who is struggling with post-pregnancy health issues and for TC’s friend who recently lost their battle with cancer.

Grease Fire 

F3Omaha - 1544 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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