PAX: Tenderfoot, Rooney, Gipper, Girl Dad, Double Dip, Knobs, Icy Hot, Baby Shark, Echo

Q: Gunner

Started the morning’s beatdown promptly at 6 AM, with the welcoming and stating the F3 Mission and 5 core principles. We had no FNG’s so we

  1. 15 IC Windmills
  2. 12 IC Mountain Man Poopers
  3. 15 IC Sprinklers
  4. 15 IC Hairy Rockettes
  5. 15 IC Mule kickers
  6. 15 IC Goof Balls

Pre Thang

After Warmarama, we moseyed to the South wall of the Picnic Shelter and performed People’ Chair.

All 10 Pax sat against the wall with each Pax providing a 10 count down the line. After all Pax provided a 10 count we did a 50 yard sprint out and back.

We did a total of 3 sets.

The Thang – After Warmarama we moseyed down the entry drive of Halleck Park over to the East Side of the Park and used a grass field for the workout. The whole group performed the workout together. We lined up at the starting cone and took turns down the line calling cadence for the listed exercises. The beat down course was 5 cone stations.  The group bear crawled, crab walked, and lunged to each cone station. We did 4 runs of the beat down course.

  1. 15 IC Hydraulic Squats
  2. 20 Squats & Kick
  3. 15 Burpees
  4. 15 IC Bonnie Blairs
  5. 15 Lt. Dans
  6. 20 Dry Docks
  7. 15 IC Groiners
  8. 20 Bobby Hurleys
  9. 20 IC Plank Jacks
  10. 20 IC Monkey Humper
  11. 20 IC Mountain Climbers
  12. 20 Bottom Squats
  13. 20 Air Squats
  14. 15 IC Imperial Walkers
  15. 10 Turk and Burps
  16. 20 Diamond Merkins
  17. 20 Werkins
  18. 20 Ranger Merkins
  19. 20 Hand Release Merkins
  20. 20 Merkins

Called Omaha at 6:45 am and moseyed back to the shovel flags


Captain Thors to the 20 hammers and 5 big boy count

15 IC Dying Cockroaches

10 count Superman -rest around the circle


The F3 Foundation Bricklayer events on June 11 for the family and the Beatdown Event on June 12 for the Workout teams. Volunteer. Participate and Donate.

Prayer Requests

There were no special intentions for prayers

COT – Gunner shared some personal thoughts and memories of his mom for Mother’s Day and closed everything out with a prayer

F3Omaha - 1656 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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