The Woodshed – 6 minute Abs

May 13, 2021/AO – The Coop/Temperature: 45 Degrees

Pax: Gumbo, Wentworth, Huffy, STELLA, Lansbury, Toadstool, Smashmouth, Spacebar, Flanders, Beta Max, Buns Of Steel, Brazilian.

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 5:30am.  The Mission Statement, 5 core principles, and disclaimer were eloquently recited by the Q.  Safe Ride noted that pool/beach season is quickly approaching.  Therefore, Safe Ride’s workout today would be focused on the core. 


The PAX moseyed from the shovel flags to church parking lot across the street.  Once at the location, the following exercises were performed:

  1. SSH
  2. Tappy Taps
  3. Big Ones
  4. Mountain Climbers
  5. Merkins


Six Minute Abs!!  The PAX would mosey around the Coop, stopping at six different locations to perform ab exercises. 

  1. Station one:
  • Alphabet
  • Australian Snow Angels
  • Gas Pumpers
  • American Hammers
  1. Station two:
  • Plank (60 seconds)
  • Big Boys
  • Chillcut (30 seconds)
  • Low Dolly
  • American Hammers
  1. Station three:
  • LBCs
  • Heels to Heaven
  • Flutter kicks
  • American Hammers
  1. Station four:
  • Marge & Homer
  • Chillcut (60 seconds)
  • James Bonds
  • American Hammers
  1. Station Five:
  • Huffy 10 Speeds
  • Protractor
  • American Hammers with a twist.  While performing the exercise, Safe Ride instructed 2 PAX bear crawl up the hill near the playground and jog back. Upon their return, 3 more back bear crawled.  The last group then completed the task.
  1. Station Six: Back at the Shovel Flags
  • Freddie Mercury
  • Heel touches
  • Dying cockroach
  • American Hammers


Safe Ride kept his COT short and sweet today.  He reminded the PAX that F3 is more than a workout group.  He relies heavily on F3 for his mental health and well-being.  Life can be difficult and that’s all the more reason to lean into this group of HIM.  It’s okay to be vulnerable. 


  • Brick Builder event on 6/12.  Be sure to register through  Celebration the night before at Stinson Park (M and 2.0 friendly).

Beta Max took us out in prayer.

Go Carpe that Diem!

Safe Ride

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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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