April 19, 2021 / AO – Octagon / 5:30 / Temperature: 34 with some wind from the north

Pax:  Fudd, Folsom, Tuner, Z-Bo, Rollbar, Space Bar, Mother Goose, Hoose Gow, Wide Right, Khakis (Respect), Golden Pike, Frosty, Slow Pitch, Tin Cup, Black Flag, Sister Act, Sportiva, Re-Tweet, Buns of Steel, Polaroid, Fred (FNG/Sosa), Patton (Respect), and Blood Shot.

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement and Disclaimer were given, along with the 5 core principles.  The HIM made their away around the track and circled up in the middle of the field.


Windmills (15IC), Wide tappy taps (15IC), Way low squats (15), and then Wide Big Ones (15IC)


2 cones one on each side of the pedestrian bridge over Dodge, partner up and one partner goes over the bridge to do a specific exercise and then returns where his partner was doing an AMRAP exercise on this side

Group 1:  alternating AMRAP with partner between Merkins and Air Squats

Group 2:  Run up the hill and do 5 burpees and come back to relieve your partner


Broke the group into 5 groups and then had 4 cones below and a push group going from cone 1 to 2 with the wheelbarrow 

Cone 1:​AMRAP 1 exercise per round:  Wojo Squats, Walk Out Lunges, Wide Sumo Squats, & Wild High Jump Tucks (we didn’t get to the Jump Tucks, whew…)  Wheelbarrow with partner to cone 2 or bear crawl to modify  (I had no idea that so many people didn’t like the wheelbarrow, I will remember that now)

Cone 2:​AMRAP 1 exercise of core with this station:  Windshield Wipers, WWI Sit ups, W with your legs over and over instead of the ABC’s, & Wide Open Low Dolly’s)  Side Shuffle to next cone and switch halfway

Cone 3:​(Wings station)  7 of each exercise Forward/Backward Sun Gods, Overhead Claps, Cherry Pickers, Forward/backward Chinooks, and then Moroccan Night Clubs (Crab Walk to cone 4)

Cone 4:​AMRAP 1 exercise of Chest/Arms:  Werkins, “W” merkins instead of diamond, Wooly Worms / inch worms walk out and then back up, & wide alternating should taps.  (Power Skip to cone 1)

​6MOM:1. E2K  (elbow to knee)  10 each side2. Heels to Heaven  15 IC3. Big Boys which Sportiva led as I ran to my car to get my phone for Name O Rama4. American Hammers – Rancid Style IC from each person in the circle


Announcements convergence 4/24 with 3rd F opportunity to bring canned food for the Food Bank.  6:00 a.m. – 8:00 a.m. 3rd F opportunity to volunteer at Heartland Hope May 8th from 9:00-12:30. 3rd F opportunity to help with the NorthStar lacrosse team this season. Folsom mentioned a 5K for the Open Door Mission also.  Great news from Patton with Nemo’s mile time that keeps going down.  

COT:​ YHC spoke about the 3rd F and all of the opportunities that are available now for the HIM who want to go out into the community and make a difference.  We are all pretty good at the first 2 F’s, but now it’s time to focus a little more on the 3rd F and please bring your ideas to the PAX.  If you want to get plugged into an organization, please check out the 3rd F Slack Channel or contact me directly.  Polaroid was the inspiration of the “W” themed beatdown today and the inventor of the “W” merkins.  I had fun putting the exercises together and renaming a few of them to fit the theme.  Thanks for the opportunity to lead.

Ended in prayer.



F3Omaha - 2445 posts

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

The Octagon

Leave a Reply