PAX: Beta Max, Sweet Roll, Blue Chip, Greasefire, Scout, Fiddler, Wentworth, Jeeves, Edison, Cabernet, Spacebar, Z-bo, Beeps, Favre, Spreadsheet, Dollface, Buns of Steel, Othello, Stella, U-Haul, Sportiva, McEnroe, Black Flag, Lucky Charms, Brazilian, Borland, Frosty, Samples, Patton, Skyhawk, Dome

Q: Golden Pike

Warmarama: 15x Big Ones IC, 15x Tappy Taps IC, 16x Side-straddle Hops IC


1 and 2 group count off. Group 1 starts at station #1. Group 2 was the push group.

Station #1 :

  • Pulling up the pants (20x)
  • Curls (20x)
  • Flies (20x)
  • Skullcrushers (20x)

Rinse and repeat

Mosey to station #1 when push group comes.

Station #2:

  • Shoulder press to Station #3

Station #3 

  • Bicep curls to Station #4

Station #4 

  • Shoulder shrugs to Station #1

The Thang:

Two-man grinder

PUSH = Burpees over the wall


  • Lawnmower pulls (100x)
  • Big boys (100x)
  • Goblet squats (100x)
  • Weight punches (or arm extensions) (100x)
  • American hammers (100x)
  • Austin ass-kickers (100x)
  • Merkins (100x)

Rinse and repeat


20x Australian snow angels IC (Beta Max) 

American Hammers (Rancid Style)


3rd F opportunity this Friday at North Star.

Current round of Queen Service is underway!

Prayer requests:

Jeeves has a friend who just had a baby. Praying for their health and wellbeing.


I talked about how I started F3 4 months ago and I thought one day it might be nice to Q, but not until I’m under a certain weight. I have this fear of failure that makes me not want to fail in front of people, so I wanted to be so fit that I just rocked everything.

But then I went on vacation and I backtracked on my weight loss. I wasn’t going to reach my goal as soon as I had hoped. People still encouraged me to get out and VQ. Spacebar had an opening at Heavy Metal and I was going back and forth in my mind about “should I wait or just do it”, but I decided to just do it. I spent a lot of time putting the workout together because I didn’t want to let anyone down.

Turns out that I was worried about nothing. I had been vulnerable and put myself out to lead and everyone was great today. I saw people struggling as much as I was with the workout and I didn’t feel bad anymore. So F3 is one of the safest places to fail and be vulnerable. Don’t let your fear of failure and exposure to others stop you from accelerating.

F3Omaha - 2064 posts

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

Heavy Metal

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