August 13th, 2021|Elmwood Park, Omaha, NE 68106 | AO – The Woodshed | 66°

PAX:  Sweet Roll, Pony Express, Icy Hot, Thing 2 (H), 2nd Chance (H), Door Dash (H), 2 Step, Flanders, Slow Pitch, Ruxpin, Sticky Bandit (H), Earned It (FNG)

Q: Blue Chip

Welcomed 13 PAX (including myself) to a beautiful morning at The Woodshed. Explained the mission of F3 and reminded PAX that Blue Chip is not a professional so they need to be safe and modify exercises as needed.


PAX moseyed to the Elmwood Park Grotto for warm-a-rama

·         Sun Gods 20 IC (10 each direction)

·         Windmills 10 IC

·         Tappy Taps 10 IC

·         Big Ones 20 IC

·         Side Straddle Hops 15 IC

PAX moseyed back to the Elmwood Park Field for a 7 of Diamonds workout, 2 groups in opposite corners:

Round 1.) 7 Burpees at all 4 Corners

Round 2.) 14 Flutter Kicks at all 4 Corners

Round 3.) 21 Merkins at all 4 Corners

Round 4.) 28 Squats at all 4 Corners

Round 5.) 21 LBC’s at all 4 Corners

Round 6.) 14 Ranger Merkins at all 4 Corners

Round 7.) 7 American Hammers at all 4 Corners

Circle of Trust:

·         Blue Chip shared a message about being prepared for the moment, present in the moment, and enjoying the moment.

·         You never know when the end may come for you or someone else.

·         Make certain you are present in your life, and with and there for the ones you love.

·         TAPS

·         Prayers

·         LPC’s wife’s C Section

·         Sticky Bandit’s friends

·         Ruxpin’s Church

· Blue Chip’s aunt and friend’s dad

Fomaha - 3648 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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