Pax: Grassroots, Cosmo, Bloodshot, Smashmouth, Huffy, Poloroid, Betamax, Stella, Swiper, Bovine, Double Dip, Diddy, Landsberry, Tin Cup, Vanilla Ice

Q: Spacebar

QIC welcomed the pax just after 5:30. Mission statement, Core principles and disclaimer were given. The Q was at this point questioning how smart the Nebraska Brewing Cardinal Ale’s were last night as I watched Shenanigans at the Bellevue Berry Farm. Great set of music fellas! Loved the Lorde cover! ;)… i digress.

Warm-a-rama and pre-thing were rolled into one.

Ran to ground floor of the parking garage.

  • Windmills x15 IC
  • Big Ones x10 IC
  • Seal Claps x20

Ran to 2.5 floor of parking garage.

  • Monkey Humpers x20 IC
  • Merkins x20
  • Big Boys x20

Ran all the way to the top floor of parking garage, which is floor 5, not floor 4, Huffy. 😉

  • SSH x20 IC
  • Sun Gods w/Johnny Dramas x15 IC F/R
  • Goof Balls x15 IC. (Pax noted my goof balls are not of the qualify of Toadstools, who is becoming known as the Goof Ball master)

Enjoyed the view of Omaha from the top floor. I’m thinking I’ll plan a full beatdown up there some day.


Two stations were set up. The coupon station by the obelisk and ‘regular’ station on the stage.

Split pax into 2 groups. Group 1 started at the coupons. Group two ran over to the stage. Each group would perform the exercises for the round at the station and most to the other station. Each visit to a station, we moved to the exercises in the subsequent round. QIC was happy with the timing of the exercises. All 4 rounds were completed by both groups.

Coupon Station

  • Round 1
    • 10 blockees
    • 20 coupon jumps
  • Round 2
    • Squat Thrusters x15
    • Goblet Squats x15
  • Round 3
    • Curls x15
    • Overhead Press x15
  • Round 4
    • Murder Bunny out
    • Redrum Bunny back

Stage Station

  • Round 1
    • 10 burpees
    • 20 jump tucks
  • Round 2
    • Monkey Humpers x20 IC
    • Air Squats x20
  • Round 3
    • ATMs x10 each
    • Sun Gods f/r x15 IC
  • Round 4
    • Big Boys x20
    • Flutter Kicks x20 IC


  • LBCs x15 IC
  • Box Cutters x10 IC F/R
  • Flutter Kicks x20
  • American Hammers RS


“The chief condition on which, life, health and vigor depend on, is action. It is by action that an organism develops its faculties, increases its energy, and attains the fulfillment of its destiny.”  -Colin Powell

F3’s Mission statement is “To plant, grow and serve small workout groups for the reinvigoration of male community leadership”.

Leadership usually requires action.Without  action, F3 is only a workout group. Without action at home, we’re neglecting our responsibilities to our families. Without action, we’re Sad Clowns. To serve our purpose, we must be active in our communities and within our families and relationships. We must be active .

Lets all take some time this weekend and evaluate ourselves to make sure that we’re active in all the places in our live where action is required.

Have a great weekend. -spacebar

Fomaha - 3843 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

Leave a Reply