Friday July 30, 2021 | Stinson Park AO | The Brickyard | 5:30 AM | 72 Degrees and Humid

PAX: Stella, Smashmouth, Magic, FNG – Red Rider, Flanders, Tonight Show, Girl Dad, Bovine, Folsom, Jack Rabbit, The Big One, Tater Tot, Doll Face, Khakis, Beta Max, Huffy, FNG – Beach Cruiser, FNG – Pommel Horse, and Wait Time.
QIC: Wait Time

19 PAX met in the Stinson Park Parking Garage with Coupons in hand. YHC shared the F3 Mission, Principles, and Disclaimer and welcomed three FNGs – Beach Cruiser, Pommel Horse and Red Rider.

We began with 30 SSH while waiting for PAX to arrive in the parking garage. All cars needed to move away from the park for the set up of MAHA Music Festival. After finishing SSH PAX shouldered the coupon and moved to the north end of the parking garage. The workout progressed upward through the parking garage.

Level 1: Shoulder Press x 20 | Curls x 20 | Big Boy Sit Up x 20 | Goblet Squat x 20
PAX lunge walked up the ramp to level two with their coupon. At the top of the ramp, PAX partnered with another man. Each pair worked together to move from the south end of level two to the north end. One PAX member carried both coupons while the other Bear Crawled. The pair flap-jacked at the half-way point.

Level 2: Steinl with Block. Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 | Merkin x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 | Merkin x 10. PAX carried the coupon doing LATERAL SLIDES up the ramp to LEVEL 3. At the top of the ramp, PAX partnered with another man. Each pair worked together to move from the south end of level two to the north end. One PAX member carried both coupons while the other Bear Crawled. The pair flap-jacked at the half-way point.

Level 3: Kettle Block Swing x 20 | Dips x 20 | V-ups x 15 | Cusack Squat x 20
PAX carried block up the ramp to Level 4. At top of the ramp, PAX rifle-carried the block from the south end to north end of garage.

Level 4: Uneven Merkin x 20 | Curls x 20 | American Hammer x 20 | Lunge with Twist x 20 | Rocky Balboa x 20
PAX carried the block to the North Stairwell and proceeded to Level 1. Stairway felt like a wood-fired oven.

6MOM: Heavy Freddies x 20IC

Announcements:
FIAOmaha. The female version of F3 launches Saturday, August 7 at 7 AM at Sterling Ridge. Information on SLACK or talk to Doppler.
Shovel Passes. Waffle House will shovel pass The Canyon tomorrow. Roll Bar will shovel pass OSCAR MIKE to Safe Ride. T-claps to both these HIM who planted The Canyon and Oscar Mike.

Prayers: Jack Rabbit and family, Flanders and friend. Huffy’s family.

COT: A BAG FULL OF GOODNESS.
Each PAX member was handed an empty paper sack. The sack represents the bottomless Bag of Goodness that we receive through F3. We are called to give it away – share the goodness. For Huffy, it was a very special day as he gave it away to three family members – all FNGs.

YHC challenged all the PAX to take the empty paper sack and fill it with goodness – over the upcoming weekend. Whether it is a six pack of beer or groceries, find a way to put something in the bag and give it away to someone in a random act of kindness. This is what we do in F3. Give it away.

We ended our morning in sweaty prayer.

Grace & Peace,

Wait Time

F3Omaha - 1964 posts

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

The Brick Yard

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