5-3-21 //AO- The Octagon//60 degrees//

Pax: Jeeves, Khakis, Roll Bar, Vanilla Ice, Chiclets, Black Flag, Golden Pike, Folsom, Zebo, Stink bait, Spacebar, Hoosegow, Wentworth, Slow-pitch, Polaroid, Sportiva, Buns of Steel, Greek Freak. 

Q: Greek Freak

Warm O’ Rama: Ran 1 lap around track.• Side, Straddle, Hop ICx20.• Sun Gods ICx10 forwards and backwards• Big Boys x20• Cherry Pickers ICx15• Tempo Merkins ICx20• Copperhead Squats x20• Monkey humpers ICx20


PreThang:- Split into 4 teams. First person ran over obstacle and performed 10 burpees and ran back to team as they did Mountain climbers/Alt. Shoulder taps/Freddy Merc. First team to finish with all members won. Repeated with Jump Squats instead of burpees. 

The Thang: 2 man Grinder: Run around track 1 time while partner did AMRAP of workouts listed below: Burpees, LBCs, Imperial Walkers, Merkins, Pickle Pushers, and Squats. 


6 MOM:

Flutter Kicks X 20IC

Box Cutters X 25IC Thanks Chiclets!

American Hammers X 1 Per PAX Rancid Style x18 total

COT: F3 Iron Sharpens Iron and one man sharpens another Proverbs 27:17

When you surround yourself with high impact men on a daily basis it makes it hard to not accelerate. 

T claps to this group for challenging me in ways I never thought of pursuing. 

Don’t underestimate the power of this group and each of our abilities to make the man next to us better! 

Each day and each workout we are encouraging other men to be better. 

Ex: going for a job or role wouldn’t have even thought about 2.5 years ago before F3. 

When you surround yourself with greatness you become greater and set the bar higher for yourself. 

F3 has caused me to set the bar higher in fitness, marriage, faith, being a father, with work and friends. Thanks and don’t forget the impact you have! -Greek Freak

F3Omaha - 2251 posts

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

The Octagon

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