Pax: FDIC, Umpah, Drano, Room Service, TC, Slapshot, Truly, Sven, Mother Goose, Craddle, Super Tasty, Bieber, Convoy, Static,

Q: Spacebar


  • SSH x15 IC
  • Big Ones x10 IC
  • Tater Taps x10 IC
  • Cherry Pickers x15 IC
  • Goof Balls x15 IC

Pre Thang: Bear Crawl Inch Worm

Break up into groups of 4-8. PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line, does 3 merkins and yells “6” and next man does the same thing until whole PAX has done it. Repeat for 100 yards. As we approached the 50 yard line, some mumblechatter was overheard about whether or not we were going to continue this routine for the full 100 yards. The Q was not willing to modify this… sorry/not sorry fellas.

The Thang: 3-Man Grinder

Break up into groups of 3.1 Pax in each end zone. 3rd pax starts in an end zone, runs to the opposite end zone as the push. Performs 3 burpees at the 50 yard line.

  • Big Boys
  • Hand-release Merkins
  • Air Squats
  • Freddie Mercury’s
  • Plank Jacks
  • Lt Dans (left leg lunge, right leg lunge, squat)


  • LBCs
  • Merkins
  • Wojo Squats
  • Low Dollies
  • Carolina Dry Docks
  • Monkey Humpers


  • Dying Cockroaches x15 IC
  • Heel Touches x15 IC
  • E2K x15 each leg
  • Sarpy Slammers Rancid Style


“We aren’t our mistakes. It’s what we do about the mistake that shows who we are.” – Robert Gilbrath; Troubled Blood

Pretty simple right? Mistakes will happen. But what do we do when they do happen? How do we react, pick ourselves up and learn from whatever that mistake was? We need our reactions to these mistakes to be the true definitions of who we are. If we do nothing, then those mistakes will become our definition.


F3Omaha - 4059 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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