March 8, 2020 | AO – The Octagon | Westside Swing School | 45 Degrees and Breezy

PAX (22): Tater Tot, Khakis, Warrio, Toadstool, Z-bo, Tuner, Wentworth, Patten, Polaroid, Folsom, The Plague, Wide Right, Fudd, Lucky Charms, Black Flag, Slow Pitch, Kill Switch, Golden Pike, Spacebar, Bubbles, Grillz, Bloodshot

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, but no FNGs were in attendance. The men then made their way onto the field from the parking lot.


The PAX moseyed to the center of the field. Once at the location, the men circled up and the following exercises were performed: ▪ Side Straddle Hops – 20 IC▪ Imperial Walkers – 20 IC

Pre-THANG: 11 Minutes of 11s▪ Air Squats | Run across field | Merkins (AMs)▪ Plank Jacks (IC) | Run across field | Monkey Humpers (IC) (PMs)


Four Corners: The PAX divided into 4 groups. Each corner of the field contained a list of 4 exercises to be completed by the group. After completing an exercise, each group would run (goal line to goal line) or high knees (sideline to sideline) to the next corner and complete aexercise. Groups did exercises together and were encouraged to take turns leading. Omaha was called about 6:05 AM.

Corner 11. Burpees – 102. Plank Jacks – 20 (IC)3. Mountain Climbers – 20 (IC)4. Groiners – 20

Rinse & Repeat

Corner 21. Air Squats – 202. Bobby Hurley’s – 203. Monkey Humpers – 20 (IC)4. Jump Squats – 20 

Rinse & Repeat

Corner 31. Merkins – 202. Shoulder Taps – 20 (IC)3. Werkins – 204. Dry Docks – 20

Rinse & Repeat

Corner 41. LBCs – 20 (IC)2. Freddie Mercury’s – 20 (IC)3. Big Boy Sit Ups – 204. Box Cutters – 20 (IC)

Rinse & Repeat

Mumblechatter: 2 groups combined at the end and finished with 10 poorly led burpees by YHC.

MOM▪ Dollys – 20▪ Flutter Kicks (IC) – 20▪ American Hammers – Rancid Style (23)

Circle of Trust (COT): YHC designed the workout so the Pre-Thang (11s) was done individually, and the Thang (4 Corners) was completed by small groups. Though 11s are effective and a great beat down, YHC stressed that working out in a group is a motivator for him and the group workout structure (brotherhood) of F3 is what he believes keeps most HIM returning. The group holds PAX members accountable and makes us want to show up regularly in the gloom at 5:30 AM. Together is Better.

We ended in prayer.

Aye – Tin Cup

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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.

The Octagon

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