May 1, 2021 / AO – The Oracle / 7:00 / Temperature: 64


Pax:  Sweet Tooth, Room Service, Vandelay (respect), Black Flag, Armadillo, Beta Max, Gumbo, Z-Bo, Beckett (FNG), and Reba 


FNG:  One-Wheel, Reba’s nephew


Q: Wentworth 


Started promptly and welcomed the PAX to F3 Omaha at 7:00.   The Mission Statement and Disclaimer were given, along with the 5 core principles.



Mosey over to the west side of the elementary school for a dynamic warm up.  Started with side shuffles about 25 yards and then back, Butt kickers out, then high knees back, Frankensteins, Inch Worms 5 out and back, Slow Shuffle with squats, Derricks or one-leg RDL’s, Downward dog into Howling at the Moon for a few times, then another yoga pose with the lizard and reaching up with your arm to the sky to stretch out the shoulders and back due to the upcoming beatdown.


Quick Pre-Thang

Do-Wa-Diddy around the soccer field with the front person dropping down to do 5 burpees and then head to the end of the chain run and yell “6” for the front person to drop and do 5 burpees, we continued this for about 5 minutes until everyone went once.



Since yesterday was a 3-man grinder at the Spike, I decided to do a different workout and avoided most of the same exercises.  This was a 4-station around the school choose your own number of repetitions with different PAX leading each station.  There were 11 guys, so we split up 5 & 6.  Group 1 started at the first cone and that was the wall station.  Balls to the Wall, Australian Mountain Climbers, Donkey Kicks, and then Wall Sit with Cherry Pickers, Station 2 was Burpees, Heels to Heavan, Bobby Hurley’s, and Box Cutters; Station 3 was LBC’s, Groiners, Alternating Shoulder Taps, and Jump Tucks; Station 4 was Sumo Squats, Plank Jacks, Fox Hole Merkins, and Crab Cakes.  YHC wanted to dig deep and pull out some new exercises and some old ones that haven’t been used in quite a while.


Post-Thang  Bat Wings with seal claps, overhead claps, cherry pickers, sun gods forward and backwards, shoulder raises, and then Moroccan Night Club 10 each and then we did it again for good measure.


​6MOM:1. Big Boys (20)2. American Hammers – Rancid Style IC from each person in the circle  (we had done enough Mary throughout the workout)



3rd F opportunity to volunteer at Heartland Hope May 8th from 9:00-12:30.  3rd F opportunity to help with the south Omaha food pantry. 2.0 workout next Saturday, May 8th at 7:00 at The Oracle, all other beatdowns and AO’s will be open that day.


Prayer for FDIC and Toto’s family along with One Wheel’s father Jason who was in an accident and has been in the hospital all week.


COT:​ I came across this one the other day on Twitter:  There are 3 things you must always ask yourself before you say anything.

​Does this need to be said?

​Does this need to be said by me?

​Does this need to be said by me, now?

This really comes down to Emotional Intelligence which I remember having to do with my former firm and I really didn’t take it very seriously, but thinking back, I now appreciate it more today.  These 3 questions can take about 2-3 seconds to process in your head, but they can save you from saying something that will maybe get you in trouble with your M or your boss or anyone else you might come across.  Sometimes saying nothing is the best course of action, and pausing briefly to process the above 3 questions could be the difference between sleeping on the couch and sleeping in your bed.



Ended in prayer.



F3Omaha - 1519 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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