May 15, 2021/AO – The Pit – temperature a balmy 56 degrees.

Pax: Tony the Tiger, Safe Ride, Firwalker, Squeaky Clean, Trench, Swiper, Gipper, Levee, Schrute, Tenderfoot.

Q: Tenderfoot

Tenderfoot promptly welcomed the PAX to F3 Omaha at 6:00 am. The Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed to a nearby grassy area for warm-a-rama.


Once at the location, the following exercises were performed:

  1. 15 SSH x 15 IC
  2. 12 string rippers IC
  3. 10 Sun gods IC forward then backward
  4. 15 Imperial Walkers


  • Chain – Wall-sit (each PAX doing a 10 count)
  • Chain – Balls to the Wall (each PAX doing a 10 count)
  • Repeat-2X


The PAX moseyed over to the track with a merkin pain station along the way. The group then counted-off creating 3 groups. Each PAX went to their assigned numbered cone/station on the track and began AMRAP of their exercises until relieved by their partner.

Station 1 (arms)

  • Merkins
  • Cherry Pickers
  • Werkins
  • Morroccan Night Clubs
  • Carolina Dry Docks
  • Ranger Merkins

Station 2 (legs n cores)

  • Copperhead Squats
  • Heals-to-heaven
  • Bobby Hurleys
  • Heal touches
  • Bonnie Blairs
  • Box cutters

Group 3 Running to push next station

Wash-Rinse-Repeated until Omaha

Tenderfoot called Omaha at 7:50 am to mosey back to the shovel flags for Mary.

6MOM errrrr…. 2 MOM:

  1. 2 times around the circle of American Slammers – Rancid Stylee

COT: Tenderfoot brought up a portion from Freed to Lead conversation about being the bowling ball and carrying the positivity from our beatdowns into the community around us and creating impact and more acceleration for F3 Omaha, our PAX and our community

ANNOUNCEMENTS/PRAYERS: We ended in a quick prayer to Sky Q, to look out for Swiper and his 2.0s as they do a fun run in Papillion this weekend, and for Squeaky Clean to help get the word out about their blood drive and to have HIM look after all the PAX in F3 Omaha as they go out and strive to be HIM in our lives over the next week.

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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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