The F3 Omaha monthly fitness test has finally launched! The Assessment of Physical EXcellence (APEX) is now a fully operational rotating AO, that will be offered a couple of times each month. In summary of the first month’s offerings of the test, there have been three completed sessions of the test.

On March 27th, a trial run of the test was performed at Aldrich Elementary. PAX in attendance were, Chucky, Sergeant Slaughter, and Hard Hat. The full test was completed by all participants, and upon completion, it was determined that the test is a success and did not require any changes.

The official launch of the APEX occurred the week of May 17th, with a test being conducted Tuesday, May 18th at Aldrich Elementary (Red Wings, Top Rope, Oracle), and another test conducted on Saturday, May 22nd at Prairie Queen Elementary (Titan Alley).

APEX: May 18th: Aldrich Elementary: PAX: Gator, Blades of Glory, Kobayashi, Khakis, Hard Hat. Q: Hard Hat

APEX: May 22nd: Prairie Queen Elementary: PAX: Slick, Thor, Hard Hat, Sergeant Slaughter. Q: Sergeant Slaughter

The Test:

1:00 Burpees
* Perform maximum reps of burpees in 1 minute.
Triple Broad Jump
* Perform three consecutive broad jumps and record the total distance.
2:00 T-Merkins (AKA Hand-Release Push-Up Arm Extension)
* Keep your body straight at all times.
* Once chest, hips, and thighs touch the ground at the same time, move both arms out to the side, straightening the elbows into the T position. Bring them back.
* Front leaning rest (AKA ‘up position’) is the only authorized rest position. Bending or flexing knees, hips, trunk, or neck while in the rest position is not authorized.
o Setup
* A start line and 25m/82ft distance
* 2 Coupons (35lb Concrete Masonry Unit)
o Execution
* Unless otherwise noted, both one foot and one hand must touch the ground at or beyond the 25m mark.

  1. Sprint to the 25m mark and back.
  2. Grab a coupon and perform murder bunnies to the 25m mark and back.
    a. Murder Bunny: Stand with feet slightly more than shoulder width apart with block longways between them. Bend over and grab the block, lift it a few inches off the ground and move it forward until you can’t reach. Then, put the block down, transition your weight to the block (thru your hands) and hop your feet back to where they are on each side of the block.
  3. Lateral dash to the 25m mark and back. Throughout the movement the feet may shuffle but cannot touch or cross over one another. The body moves sideways to the line.
  4. Grab 2 coupons and run to the 25m mark. Step on or over the line with one foot and return to the starting line.
  5. Sprint to the 25m mark and back.

Leg Tuck
* Starting position is a straight-arm hang on the bar with feet off the ground. The grip is the alternating grip with the body perpendicular to the bar, however the alternating grip will cause the body to rotate outward slightly. Legs and feet may not be crossed.
* One the ‘GO’ command, the PAX will flex at the elbows, knees, hips, and waist to lift the knees. The right and left knees or thighs MUST touch the right and left elbows, respectively.
*Return under control to the straight-arm, position, elbows straight, to complete each repetition.
2 Mile run
* Rest 5-10 minutes after Leg Tucks.

COT: Like all F3 workouts, The APEX follows the core principles of F3. This test is more than just a workout. It’s an opportunity for the PAX to establish a baseline measurement, and have something to set goals with and measure progress, with regard to the 1st F, Fitness. For many guys, F3 workouts help push their fitness level higher. For a lot of guys, working out multiple times a week may be their consistent routine. For others, they may also include pre-runs, rucks, etc. This is all great. The two reasons people quit gyms, is either adversity or boredom. They either push themselves (or are pushed by a trainer) too hard, and quit due to their inability to handle that high of adversity. Or, they get into a routine of doing the same things over and over and over, until they can’t handle the boring nature of their workout routine. This insight to why people quit gyms comes from a podcast conversation between Lex Fridman and John Danaher. F3 workouts have variety and surprise, which definitely help reduce the potential of boredom. For some guys though, they may need a little more of a challenge every once in a while, and this test can help with that. Our workouts can be difficult to determine actual physical progress, but having a standardized test to track progress helps with understanding progress made. It also helps with understanding your fitness strengths and weaknesses. Why do we need to challenge ourselves in this manner though? We aren’t Olympic athletes. Most of us likely don’t play much by the way of competitive sports any longer. So what are we training for? We’re training for, and challenging ourselves for life. For the hard things in life that are planned or unplanned. To help us better overcome the challenges that we are faced, that often times are unexpected. This test can be a bit of a mental challenge. There are components that suck, and take a good deal of mental strength to push yourself to complete. Doing hard things like this only make us better and more capable of handling LIFE.

The test is offered monthly to help reduce the FOMO that may be experienced if it were offered less frequently. It is offered on a weekday and a Saturday every month to help accommodate schedules. It is offered at different locations to help accommodate commute times and to be accessible to all of our PAX. The next offering of the APEX will be Thursday, June 24th 0530 at Stinson Park (Cornhusker, Heavy Metal, Brick Yard), and Saturday, June 26th 0600 at Aldrich Elementary (Red Wings, Top Rope, Oracle).

Aye! – Hard Hat

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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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