72 Degrees, cloudy and misty after a night of thunderstorms with a slight breeze


PAX: 6 – Z-bo, Vandelay (Respect), Huffy, Bloodshot, Umbro, Drano

0700 – greeted the PAX and went through the regular spiel:

Three F’s

  • Mission statement – to plant, grow, and serve small men’s workout groups for the reinvigoration of male community leadership
  • Core principles – Free, open to all men, always held outdoors, lead in a rotating fashion, ends in a CoT!
  • Disclaimer – YHC was nursing an injury thanks to Cheap Seat and his damn stair workout (love you, Cheap Seats) – modify as needed.
  • NO FNG’s today

Led the PAX on a mosey warmerama around the Dodge Frontage Rd with exercises mixed in, eventually ending in the CIT Bank parking lot.


  • Mosey
  • Tappy Taps (15 IC)
  • Big Ones (slow, 12 IC)
  • Mosey
  • Windmills (15 IC)
  • Imperial Walkers (15 IC)
  • Mosey
  • Butt Kickers (15 IC)
  • Quadricep Stretch (15 count each side)

PAX partnered up for basketball sprints! (C’mon, I’m named after an NBA player, you know it’s coming). One partner ran lines (measured beforehand by tape to ensure NBA compliance) while the other AMRAPed Alternating Shoulder Taps. Partners would switch back and forth a few times, then YHC changed the AMRAP to Arm Circles.  After about 6 rounds total, YHC called “halt”, and we all moved to the big, open field for The Thang

The Thang – Z-bo’s Death Star of Pain!
10 cones were laid out in a star formation. The PAX started at the north tip of the star, working one exercise and one moving exercise all the way around the star. Example, at the first cone PAX completed 5 burpees then bear crawled to the next cone. PAX completed another 5 burpees, then bear crawled to cone 3. This continued around the star until PAX were back at the north tip where they moved onto the next exercise.  Here is a list of the exercises performed around the star:

  • 5 Burpees – Bear Crawl between cones
  • 10 Merkins – Lunge Walk
  • 20 Big Boys – Duck Walk
  • 30 Air Squats – High Knees

After a few rounds, time was running out, so YHC called an audible and began to mix up the exercises at each station so PAX could get more variation in.

OMAHA was called at 0748, and the PAX moseyed back to the shovel flags for 6MoM


  • Umbro selected American Hammers (15 IC)
  • Draino selected Big Boys (15)
  • Vandelay selected Box Cutters (15 IC)


Vandelay reminded PAX about the upcoming Patriot Games next Saturday (7/2) with options at 0530 and 0700.

No Prayer Requests

I’ve been reading recently in the book of Proverbs (wise, wise Solomon), and last week came across a section regarding the fool and his words:

“The words of a man’s mouth are deep waters; A fool’s lips walk into a fight, and his mouth invites a beating; a fool’s mouth is his ruin, and his lips are a snare to his soul.”

Our words have incredible power – power to lift up and power to tear down. I never understood this power more than over the last 14 years as a father.  It’s humbling when you hear your child repeat something you’ve said – good OR bad.  The way we speak to others should reflect the love of our Creator and not have the potential to ruin and derail their day. Therefore, use your speech for good – edify and build one another up, even when you’re having a crappy day!

Offered up a prayer of thanksgiving to be out enjoying God’s creation. Prayed that we be the kind of men that use our speech for good – building up those  around us. AMEN!

Aye! And SYITG!
~ Z-bo

F3Omaha - 2100 posts

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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