Date: 3/9/21 // AO: Heavy Metal // Stinson Park, Omaha, NE // Weather: 55 degrees w/ 17 mph winds // Q: BetaMax // PAX: Spreadsheet, Z Bo, Drone Strike, Wentworth, McEnroe, Dirty Bird, Bovine, Spacebar, Port-a-Jon, Touché, Bloodshot, Black Flag, Golden Pike, Nugent, E85, Sticky Bandit


YHC delivered the F3 purpose, mission statement, disclaimer and asked if there were any FNG’s (nope, just seasoned vets).  

YHC led the PAX on a mosey/string of pearls warm-o-rama route to warm up.  Mosey to Genesis (SSH), Mosey To fake grass w/lights overhead (Tappy taps), Mosey to Inner Rail (windmills), Mosey to corner of Microsoft building (Cherry Pickers), Mosey to shovel flag.

The Thang

PAX counted off into groups of three.  YHC started a playlist that was set to pause and beep every 90 seconds, which indicate to switch to the next set on the list at each station.  If at any point you cannot do any more AMRAP of the exercise, say, “Mercy” and sprint to the wall, jump over, perform a burpee (repeat) until the timer goes off.  This led to the PAX really pushing themselves to AMRAP for the full 90 seconds to muscle failure! Each group rotated through each station twice and just about everyone did burpees at some point.

Station 1:

  • Kettle bell swings
  • Step up w/left leg & right arm overhead shoulder press
  • Kettle bell swings
  • Step up w/right leg & left arm overhead shoulder press

Station 2:

  • Half bicep curls
  • Shoulder Side Raise
  • Tricep extension
  • Bent over rows

Station 3:

  • LBC’s
  • Carolina Dry docks
  • Freddie Mercury
  • Merkins

Prayers for PAX who have lost loved ones recently.

COT: “Do something that sucks every single day of your life.  That is how you grow.” – David Goggins

Fomaha - 3211 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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