4/3/2021    46 degrees, dark, but beautiful out.  Mild wind.  Perfect gloom weather. 5:37 A.M.

2 year anniversary for your boi at the one and only Oracle 6 o’clock session.

PAX- Yodel, The Plague, Bubbles, Grillz, Spacebar, Bayside, Vandelay, 2×4, Tuna Fish, Tater Tot, Tugboat, Waterboy, DaVinci, Big One, Cheap Seats, Wait Time, Relish, A-Bomb, Room Service, Convoy, Retweet, Moon Man, Slow Pitch, Icy Hot, Blue Chip, Griswold, Tonight Show, and FNG- ‘MericanPicker.

WARM-O-RAMA

-Short mosey

– 15 SSHs IC

-15 Tappy Taps IC

-15 IWs IC

-15 Cherry Pickers IC

Short mosey to the Pre-Thang

-A- Alternating shoulder taps

-T-Tempo merkins

-M-Merkins

I put these on for the one and only, Honey Stinger.  Love the dude, and he’s part of the reason I kept coming back.

-B- Big boy sit-ups

-M- Monkey Crunches

-W- WW1 sit-ups

I worked for BMW for over a decade…and I like acronyms.

-W- Wojo Squats

-S- Speed Squats

-P- Pistol Squats

I did these because, like my brother- Slow Pitch, I love to boogie to WSP (WideSpread Panic)

BEARMUDA TRIANGLE (F3 OMAHA-STYLEE)

A beautiful triangle with three exercise stations.  One station, Merkins, another, Big Boy sit-ups, and finally, Tugboat Squats. Each exercise was done with faaaar too many reps.  Forty-yardbear crawls from station to station.  Surprisingly enough, the bear crawls were the easy part…  While there was no vomit, I’m confident everybody got a tremendous workout in.

COT

You can work out at a gym if you want to get fit. If you want to become a better man, leader, husband, friend, father- join F3. I never cared much about the workout, it’s the fellowship that kept me coming back. T-claps to you guys for always being there for me and the six (many times one in the same)

F3Omaha - 1531 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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