5610/21 | Battlefield AO | West Side High School | 67 Degrees – Humid

PAX: Tin Cup, Super Nasty, Rollbar, Da Vinci (Respect), Gunner, Safe Ride, Bubbles, Stink Bait, Fiddler (Respect) 13 Ghost Pax because the camera didn’t stay on, Sven

Q: Sven

Sven welcomed the PAX, gave the mission statement, core principles, and the disclaimer that he is in no way a professional.  PAX moseyed as a unified group of 23 to the warm-a-rama location at the 50.  

Warm-a-rama:  (Approx 10 min)

Mosey around 1 lab around the track.

  • 20 Side Straddle hops (IC)
  • 15 Tappy Taps (IC)
  • 15 Big Ones (IC)

Pre-thang: (Approx 10 min)

Divide into 4 groups to run to the steps on the far bleacher

  1. 4 Bunny Hops up the steps divided into groups of 4 and running down the middle set of steps

Thang: (Approx 20 min)

Stay divided into groups of 4 and hit each station.  Stations were located at the 4 corners of the field in the END ZONES

Station 1: Push group


  1. Flutter kicks 20 (IC)
  2. Heels to Heaven 20 (IC)
  3. Low Planks 60 seconds
  4. LBC’s 20 IC

100 yard sprint to Station 2 after completing 1 set.

Station 2:


  1. Carolina Dry Docs 20
  2. Werkins 20
  3. Sun Gods 10 each direction (IC)
  4. Merkins

Bunny Hop 50 yards across the END ZONE to Station 3

Station 3:


  1. Mountain Climbers 20 (IC)
  2. Burpees 10
  3. Jump Tucks 20
  4. Squat Jumps 20

100 yard Sprint to Station 4

Station 4:


  1. Calf Raises 20
  2. Standing Lunge 20
  3. Monkey Humpers 20
  4. Side Straddle Hops 30

Wheel Barrel(with partner) or Bear Crawl 50 yards across the END ZONE

Rinse and Repeat until OMAHA at 6:40

Mosey back to the center of the field


American Hammers Rancid Style

Prayers and Announcements: 

Prayers for those studying for upcoming tests.  Announcements included the Brick Builder Event on Friday and the CSAUP event on Saturday


Do you find yourself looking at the difference of an immediate or delayed gratification?  Is one more special than the other?  If you don’t have to work for it did it mean as much as the thing you spent all the blood sweat and tears to achieve?  I spent my entire education time with a Black and White 19 inch television.  As soon as I had completed my training I went and bought at 60 inch flat screen and have missed that little television since I tossed it.  There are many things that you can buy in this world and the ones that you work for are often the ones you cherish the most.  They stand by you side, they don’t give up, they work when they need to and don’t let you down.  We work hard at F3 and these relationships will last!

F3Omaha - 2099 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