April 1, 2021 | Copperfield’s Park “East Lincoln” | 26° Clear

Pax: Sasquatch, Tonight Show, Hard Hat, Rollbar, Fine Print, Barn Door, Wentworth, eHarmony, Speed Square, FNG Tommy Lee

Q: Gunner

Greeted all the Pax promptly at 5:30 and cited the F3 Mission Statement, 5 Core Principles, the 3 Fs, the disclosure of not being a professional, the disclaimer of the possibility of injure, whether any FNGs were in attendance and a partridge in a pair tree.

Warm-O-Rama – We mosey over to the street sign at 202nd and F street for Warmarama

  1. 10 IC Windmills (Abe Vigodas)
  2. 15 IC Jump Ropes
  3. 15 Hillbillies
  4. 15 IC Slow Pitch Swimmers
  5. 15 Moroccan Night Clubs
  6. 15 Ralphies
  7. 10 Dive Bombers

Pre-Thang – Run up the hill at each street light stop and do 3 burpees; 6 burpees; 9; 12; 15 Stop at the stop. SSH for the Six

The Thang – Pair up in 3s

Run down and to the Hill – Perform 2 Alarm Clocks and Bernie Sanders up to your partner.

  1. Hairy Rockettes
  2. Rosalitas
  3. Mountain Man Poopers
  4. Yoga Toe Taps
  5. Mummy Kicks
  6. Imperial Walkers
  7. Slalom Groiners
  8. Lunges
  9. Hand Release Merkins
  10. Hi-Yas (AKA Squat Kicks)
  11. Butt Kicks in Place
  12. Plank Jacks


15 IC Inverted Tappy Taps

15 Big Boys

15 IC American Hammers


First Friday Lunch Inner Rail

Convergence April 24

April 10 Hop along at Kos Train


Read the Slack post by Wentworth from March 22. “The Coolest People I know” and shared to the group how this simple little post has been with me since I read it a week ago.  So Be Cool, it makes life easier.

F3Omaha - 2096 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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