05/01/2021 | The Pit AO | Papillion, NE

PAX: Tenderfoot, Gunner, Tony The Tiger, Swiper, Rooney, Fenney, Squeaky Clean, Double Dip, Firewalker, Trench, Knobs, Gipper

Q: Gipper

Temperature: Nice and warm 65° morning with a picture-perfect Sarpy Sunrise.

Gipper welcomed  11 other PAX to The Pit and shared the mission of F3, the 5 core principles, and the disclaimer.


The PAX moseyed to the basketball courts.

Peter Parkers x 15 IC

Sun Gods x 15 IC (forward and reverse)

Side Straddle Hops x 20 IC

Monkey Humpers x 15 IC

Pickle Pushers x 15 IC

Carolina Dry Docs x 15 IC

The Thang

The PAX moseyed to the Tee Ball Fields for the Thang.

Everything is AMRAP!!

GROUP 1: At the bleachers between the baseball fields, do the following exercises:

  1. Carolina Dry Docs
  2. Dips
  3. Wide Merkins
  4. Step Ups
  5. Shoulders Taps
  6. Punches (alternating left and right)
  7. Burpees

GROUP 2: 50 yards away between the ball fields close to Halleck St, do the following:

  1. Air Squats
  2. Plank Jacks
  3. Lunges (alternating)
  4. Monkey Humpers
  5. High Knees
  6. Imperial Walkers

GROUP 3: Start off as the runners to relieve group 2

Rinse and repeat until Q calls Omaha

Part 2:

Line up along the parking lot and bear crawl for about 10 yards. Then crab walk back.

Rinse and repeat


The PAX moseyed back to the shovel flags for some Mary

Cindy Crawford x 10 IC both sides

Rosalita x 20 on the open

Flutter Kicks x 15 IC

LBC’s x 15 IC

American Hammer x 25 IC

Circle of Trust

Count off and Name-O-Rama

12 PAX, no FNGs

Gipper’s Message

April 28th marked my 3rd year anniversary with F3 Omaha. This workout was the same beatdown that I encountered my first day. It was Bluegrass’s VQ at the Oracle, and it was the 2nd week of F3 Omaha. It was also National Super Hero Day which Bluegrass was appropriately dressed for. I was planning on sharing this workout last year for my anniversary, but instead I had to modify it to make it work for “On your on, but not alone” virtual workout.

Lemon Law was the HIM that EH’d me to come to the workout. I was definitely hesitant at first because I didn’t like the concept of a boot camp. I was comfortable working out once in a while at Planet Fitness. My M encouraged me to go. That April morning in 2018 was a very difficult workout for me, and the whole time I thought to myself that I was never going to come back to F3. I hated it. But during the following week, I felt like I should give it another try. And here we are today.

It is the HIMs of F3 Omaha that make me want to come back each time. This group is special. It is not a religious cult nor a crazy military workout. It is one that grows our physical, mental, and spiritual self. There are so many great HIMs that I have met in the last 3 years. And like Bluegrass, who always picked up the six (like me that first day), I see that in so many guys today. I am humbled to be a part of this group.


Next Saturday, May 8th, there will be a 2.0 workout at Aldrich at 7 AM only.

Gunner mentioned about a 3rd F opportunity on Saturday, May 8 from 9AM to 12:30pm at Heartland Hope.

Check Twitter and/or Slack for details on all these events.


Gipper lead us out in prayer.



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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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