Pax: 32 – Lucky Charms, Swinger, Gunner, Spacebar, No Doze, Tater Tot, Mr. Miyagi, Icy Hot, Toadstool, 2-Step, Rollbar, U-Hual, Doll Face (Respect!), FNG Breakfast Ball, FNG Uff Da, SmashMouth, Wentworth, Gator, Beta Max, Blades of Glory, FNG Kiwi, Huffy, The Plague, FNG Dr. Do(Little), Line Dance, Ketchup, Safe Ride, Honey Stinger, Khakis (Respect!), Bloodshot, Stella, Polaroid

Q: Polaroid

A beautiful morning greeted Polaroid as he arrived at the Brickyard. It had been a long relatively sleepless night both in anticipation of today’s beat down and my pending nuptials… I had convinced my groomsmen to join me this morning, for some this was quite a change of pace for some of the others I think there was genuine excitement to be there. Either way I felt the love and appreciated the fact that they were standing by me on this day. Upon arrival I set up briefly, welcomed all of the PAX at 5:30 AM, shared our mission statement, disclosure, and core principles. At this point I acknowledge the FNG’s that were here today and we took off for a quick Mosey.

Warm O’ Rama

6 Various exercises were called out by Polaroid on the fly – sets of 12 IC.

Pre-Thang – Circle Merk 

Polaroid instructed the PAX to form one tight circle. At this point the coupons were placed in a circle as well approximately 3 feet apart from each other.  With 32 strong this morning, this is going to be quite challenging so modification occurred on the fly.  All of the PAX would assume the Merkin position. You would start with your right hand on the coupon in the left on the ground. On YHC’s down you would do a Merkin and then shuffle to the coupon to your right.  With a large number of folks in a big circle to complete I ended up shortening the duration a little bit to around 20 total movements. After going 20 Merkins to the right we reversed and went 20 Merkins to the left.


PAX counted off by fours to form our groups. This would be a simple grinder with a push group. There would be three stations set up with exercises listed. Upon completion the push group would return to station one to advance each group. Exercises and movement between stations were as follows and all completed with coupon in hand:

Shoulder Press x 20

Curls x 20

Big Boy Sit Up x 20

Goblet Squat x 20


Kettle Blk Swings x 20

Dips x 20

Blockees x 10

Triceps Extensions x 20


Flutter Kick w/Blk x 20

Chest Press x 20

Pull Ups x 10

Hands Crossed Upright Rows (switch at 10) x 20


Omaha was called approximately 6:04

Rancid Style Hammers for Mary


This was a special day for Polaroid. F3 truly has the chance to change lives. In my experience it has improved the life of everyone that has touched here in the Omaha community. I encourage everyone to dig in, find their place within the group, keep accelerating and be open to the change that I can bring. F3 is powerful, it has changed my life for the better. Today was my wedding day and there was no one else I wanted to be surrounded by here in the gloom.  This will always be a day that I will remember and as my top F3 moment. Love you all brothers.


Closed in prayer – Polaroid

F3Omaha - 2248 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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