6 HIM: Maverick (respectx2), Barn Door, Slick, Jean Claude, Copperfield (DR), Sergeant Slaughter (Q)


Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Imperial Walkers x 15

Cherry Pickers x 15

Sun Gods x 20


Slow 4-count eccentric movement

10 Merkins

10 Air Squats

10 Shoulder Press

The thang:

AMRAP in 30 minutes

  • 10 Man Makers
  • 20 Dumbbell Deadlifts
  • 30 Single-Arm Dumbbell Snatches (15 per side) OR 20 Upright Rows + 10 Shoulder Presses
  • 40 Single-Arm Overhead Lunges (20 per side)
  • 50 Dumbbell Swings


  • Flutter kicks 50 IC
  • American Hammers 25 IC


  • Splinter Cell had his 8th child! Congrats!
  • Matrix only held M and W moving forward. Will readjust if things get weird again.
  • Need Qs for next week.


“Fate whispers to the warrior, “You cannot withstand the storm.” The warrior whispers back, “I am the storm.”

F3Omaha - 1519 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Matrix

Leave a Reply