Date: 2021.05.15
AO: Dragons Lair
Pax: Beta Max, Garfunkel, Crab Cakes, Tugboat, Lincoln Logs (Respect! Respect!), Daniel Castillo-Mr. Miyagi (FNG!), Wentworth, Blades of Glory, Rollbar, Chiclets, Tonight Show

QIC: Tonight Show

Conditions: Glorious!!! It was a cool 55 degrees with overcast skies. 

YHC didn’t sleep well at all.  YHC was legitimately worried this wouldn’t go well since pax would be completing an EMOM workout which I had never led before.  YHC dreamt that Tater Tot and Chiclets were standing around bored and didn’t know what to do.  The plan for today changed due to my dream last night.  (For the better but I may have overshot how much could be completed in 60 seconds)

YHC welcomed 11 Pax to the gloom.  The mission and core principles were dispensed and a slightly unusual disclaimer was given warning pax about the potential for a dumpster fire coming later. (This didn’t materialize) With that rousing introduction out of the way pax moseyed east and then up to the baseball outfield to begin the warm-a-rama.


  • Imperial Walkers IC * 20
  • Hillbillies IC * 20
  • Sun gods * 20
  • Side straddle hop * 15
  • Tappy taps IC * 20
  • Tater taps IC * 20
  • Abe Vigoda * 20

For the record, any pax that see Khakis should tell him we just did wheelbarrows here for the entire warm-a-rama.

Pax moseyed over to the tennis courts for a Warrior Merkin pre-thang which consisted of the following:

  • Howl at the moon * 6
  • Touch hand merkin * 6
  • Knee to chest merkin * 6
  • Side Plank merkin * 6
  • Diamond merkin * 6
  • Plyometric merkin * 6
  • Standard merkin * 6

Looking at the clock and realizing we had some time to kill, the pax took a long mosey around the west baseball field and the horse shoe pits back to the basketball courts.

The Thang:
YHC grabbed the speaker from his car and rolled out the tunes and explained the workout thus.  There were 4 stations and pax would be listening for the timer from the speaker.  Every minute on the minute pax would complete the exercise at their station and move to the next station.  There they would wait for the timer to indicate it was time to start and complete that movement before moving to the next one.  So on and so forth.  It was originally going to be EMOM for 20-24 minutes.  It was extended to 28 minutes due to needing to fill time. (Sorry dudes)

Station 1:

  • Burpees * 15 (This originally called for Burpees and Jump tucks which was way too much.  This had to be modified to just burpees and 10-15 reps)

Station 2:

  • Squats * 20
  • Calf raises * 20

Station 3:

  • Line sprints on the basketball court

Station 1: Coupons

  • Curls * 10
  • Thrusters * 10
  • Bent over row * 5

After 7 full rotations the nightmare from last night was confirmed though it was for the pain of the beat down not the anticipated confusion.

All pax moved the basketball court to complete Mary.

  • Cindy Crawfords * 10 (IC) each side
  • Gas pumpers * 10 (IC)
  • Sweat angels * 15 (IC)
  • Inverted Sweat angels * 15 (IC) – Thanks for the intro Beta.  Had not completed this previously.

Make your bed
Go around your house and pick up all the dishes and drinking glasses on your nightstand and coffee table
Trim your toe nails
Clean off your computer desktop
Wipe off your bathroom mirror
Open all mail you know aren’t important
Pull in your trash, recycling and compost bins from the curb
and the list goes on.

These are all things you can complete in one minute.  This morning every working period was done on the minute.  If you look at the list above, think about how much it would mean to some of the people around you if you just took a single minute to do them.  We miss opportunities one minute at a time.  Don’t waste one today.

Lots of activities the month of June. Family event on June 11th at Stinson Park.  June 12th will be a competition fundraiser for teams. Mixed teams of F3 and non-F3 people are encouraged.

Rollbar family and their appeals with the insurance company to get Ruby’s insulin pump covered.
Pax with family members that are ill.

YHC was legit worried today and it went off much better than anticipated.  Thanks for coming along with me today men.  
Wentworth, thanks for the message later in the day.  It meant a lot!

Always proud to be part of this group

Tonight Show

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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