Springfield Fairgrounds / 5:15 am70 Degrees

PAX: Squeaky Clean, Ferdinand, Tony the Tiger, Baby Shark, Shrute, Echo, Levy

Q: Gunner

Greeted and began the workout promptly at 5:15 am at the shovel flag.  Stated the F3 Mission, the 5 Core Principles and the Injury/ non-professional disclaimer.

We moseyed from the shovel flag up to Hwy 50 and Main Street to conduct Warmarama.


  1. 12 Hairy Rockettes
  2. 12 Hillbillies
  3. 12 Yoga Toe Touches
  4. 10 Dive Bombers
  5. 12 IC Morrocan Night Clubs


Was the Country Mile Burpee Mosey. Starting at Highway 50, we moseyed East on Main Street and stopped at each number street and performed that many burpees. On First Street – one burpee, Second Street – two burpees.  All the way to 10th street. We reached 1 mile in distance at Main Street and 132nd Street.

The Thang –

After the Country Mile Burpee Mosey – we circled up at the intersection of 132nd St. & Main for a workout.  We performed these 5 exercises; 3 Sets.

  1. 20 IC SSH
  2. 20 Squat Jacks
  3. 20 IC High Knees
  4. 20 IC Mummy Kicks
  5. 20 Merkins

After 3 Sets – we moseyed back to the shovel flag.  We did stop at the numbered streets on the mosey back and performed Sarpy Slammers. 

Due to time, we made no more stops after 9th Street.


June 11 and 12 – Brick Builder Events

June 18 Sarpy Blood Drive Sign up

June 18 North Star Grill Out


I shared with the Pax how the anniversary of D-Day on Sunday, June 6, 1944, is such an impactful historical event to me.  In F3 we always mention and speak of performing some action that has an influence on the people around us. D-Day is an extraordinary day that represents many men sacrificing for the benefit of the world.

Fomaha - 3225 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply