PAX: Doll Face, Bovine, Diddy, Dome, Polaroid, Samples, Buns of Steel, Tesla, Drone Strike, Gunner, Cyclone, Demogorgon, Blackjack, Folsom

Q: Lucky Charms

The beautiful weather made my welcome back to site of my first post and site I regularly posted to for the better part of 2 years. I attempted to pre-run with Gunner and Samples, but a tight hamstring cut that short and I moseyed back to the shovel flags to stretch and get ready for the beatdown. YHC welcomed 13 other men (Demogorgon was on Ponzi time and joined after warm-a-rama). I stated that we are F3, and that we are here for some Fitness and a little Fellowship today. I stated we are here to plant, grow, and serve small workout groups for the invigoration of male community leadership and listed our 5 core values. With no FNGs, we did a quick count off before starting WAR in front of the gym and movie theater.  


  • SSH x 20
  • Tappy Taps x 10
  • Copperhead squats x 10 IC
  • Sun gods x 10 IC
  • Moroccan Night Clubs x 10 IC

PAX moseyed to the parking garage and up the stairs to the 2nd of 5 levels.

The Thang

The workout would consist of 5 total exercises. We would complete one round on level 2, then go up the stairs to the next level and add another round. By the time we got to the roof (5th level) we did each of the below exercises 4 times.

  • Air squats x 25 on down
  • Merkins x 20 on down
  • LBCs x 15 IC
  • Monkey Humpers x 10 IC
  • Burpees x 5 IC

While we did have to make sure to get out of the way of a few cars, we were mostly uninterrupted, except by Drone Strike booing for every set of burpees. I do want to give a shoutout to Dome for the most intense and fun count of burpees I’ve ever heard. The PAX appreciated the break in action and a little laugh. In total, we did 750 reps (250 air squats, 200 merkins, 150 LBCs, 100 Monkey Humpers, and 50 Burpees) which I think is a pretty decent beatdown.

PAX moseyed back to the playground for Mary.


  • Big Boys x 10 on up
  • Low dollies x 30 on open (Waffle House, respect)
  • American Hammers – Rancid style


  • Prayer’s for Folsom’s friend and their daughter Quinn
  • Happy Hour tonight. Check slack and join in the fun for Moon Man’s going away
  • Abide luncheon on October 28
  • Apex Thursday and Saturday this week
  • Respect Pop-up on Thursday at Paradise … noted that if you bring a respect, you can attend.
  • #justpost


“If someone succeeds in provoking you, realize that your mind is complicit in the provocation.”

  • Epictetus

As someone who is historically quick to react, often with a lot of emotion, this is a quote that I enjoy and think about. Whether at work, getting cut off by a car in traffic, or just interacting with people who might frustrate you, know that your mind and your reaction have just as much to do with the result as the initial action. Control what you can control and therefore control the entire situation. Practice that today or this week and realize you are part of the problem or solution … depending on how your mind is working. Also, avoid being the cause for someone else’s need to react as much as possible.

YHC led us out in prayer.

Lucky Charms

F3Omaha - 4054 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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