February 13, 2021 / AO – Oracle / 7:00 / Temperature: – 6 with wind chill of -17, 2” fresh powder just to make the movements a little more challenging in the snow

Pax:  Space Bar, Mother Goose, Skipper, Blood Shot, Folsom, and Kenny G

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 7:00.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made their way around the trail for a mosey.

Mission:  The mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.


Mosey to the basketball court for some Warm-O-Rama  (  Sun Gods sobriety style / high knees / cherry pickers / tappy taps / copperhead squats / big ones / butt kickers )


Do-Ah-Diddy around the school first person goes down and does 5 burpees, then yells out “6” when he is done and the next person drops and does their 5 burpees

THE THANG (we stayed together as a group for extra warmth and comradery)

4 cones with some skipping / lunges / bear crawl / Bernie Sanders

Cone 1:​Donkey Kicks / Australian Mountain Climbers / Wall Sit with Cherry Pickers / Balls to the wall / Wall Sits with overhead claps  (Lunge to next cone)

Cone 2:​Bobby Hurley’s / Apollo Ono’s / Lunges IC / Copperhead Squats / Monkey Humpers  (Crawl Bear to bottom of hill and then run to cone 3)

Cone 3:​Flutter Kicks / Low Dolly’s / Pickle Pushers / Oh Yeah’s/ Pickle Pointers  (skips to cone 4)

Cone 4:​Carolina Dry Docks / Double Wide Merkins (feet and hands) / Tempo Merkins / Morrocan Night Clubs / Ranger Merkins (Bernie Sanders to cone 1)

We did one exercise and then rotated to the next cone to keep things moving.  Mumblechatter surrounded the conversation as 14 was picked for the number of each exercise and the PAX started to notice a theme with the Oh Yeah’s, Pickle Pushers, Pickle Pointers, Monkey Humpers, Low Dolly’s, Balls to the Wall, etc.  Added a new exercise that I learned from Grillz Thursday called the Double Wide Merkins with feet and hands both out wide.

​6MOM:1. ABC’s2. Box Cutters 10 IC both directions3. 15 Big Boys4. American Hammers – Rancid Style IC from each person in the circle


COT:​Why do we workout outdoors when it’s freezing?  I am sure all of you asked yourself that question this morning or last night or your M or friends outside of F3 or your kids also asked you that question……

The reason that I think we workout outdoors in the cold weather is to bond as a group with the difficulty of doing hard stuff together.  When I look back at my best friends from high school and college and in my earlier years of being married, I remember the hard stuff and the more hard stuff I did with certain people, the more memories we have together.  Do I remember every single thing that we did as friends, of course not, but I do remember the road trips and the spring break trips and ski trips.  We won’t all remember every workout we attended back in 2020 or 2021, but we will remember the hard ones and the CSAUP’s and the cold weather days when it was -20 windchill back on 2/13.  Embrace the hard workouts and the memories that we are making today.  

Ended in prayer.



F3Omaha - 1536 posts

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

The Oracle

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