October 21, 2021/AO – The Coop – temperature a chilly 43 that felt like 37 with wind chill.

Pax: Ponzi, Grassroots, Toadstool, Beta Max, Safe Ride, Space bar, Roll Bar, Lansbury, Oompa, Wentworth, Black Jack, Edison, Stella, Skipper, Sister Act, Huffy, Pony Express, Brazilian, Grillz, Tenderfoot

Q: Tenderfoot

Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:30 am. The Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed around the greens space to warm-a-rama at the basketball courts.


Once at the courts, the following exercises were performed: 

  1. 15 Windmills IC
  2. 15 Big ones IC
  3. 15 String Rippers IC
  4. 15 Dive Bombers


  • Chain Run around the green space arrive back at the Ant Hills on the 6
  • 20 LBCs
  • 20 Heel Touches
  • 20 Frozen Freedys

Repeat chain run and core 1 more time for good measure


The PAX moseyed over to the track with a merkin pain station along the way. The group then counted-off creating 3 groups. Each PAX went to their assigned numbered cone/station on the track and began AMRAP of their exercises until relieved by their partner.

Station 1 –  Spooky Burpees (Just like regular burpees, but today they are spooky)

  • 10 Burpees – push the next group

Station 2 – AMRAP one exercise then get pushed to next station move to next exercise when you come back to this station

  • Double Wide Merkins
  • Cherry Pickers
  • Merkins
  • Carolina Dry Docks
  • Ranger Merkins

Group 3 – AMRAP unless noted – exercise then get pushed to next station move to next exercise when you come back to this station

  • Wall Sit
  • Hyrdaulic Squats
  • Wall Sit
  • Monkey Humpers

Wash-Rinse-Repeated until Omaha

Tenderfoot called Omaha at 6:06 am to mosey back to wind shelter of school for 6MOM


  1. 20 LBCs
  2. 20 Heel touches
  3. 20 Frozen Freddys
  4. Rancid Style American Hammers

COT: Tenderfoot didn’t plan much, but Lansbury made a good point that if you do enough of something that you like, it will eventually suck. Conversely, some things that sound or look terrible may end up being not so bad. So suck it up and knock it out.

ANNOUNCEMENTS/PRAYERS: Safe Ride mentioned a lot of events coming up – opportunities for fellowship and for leading. 

Thanks for the opportunity to lead this morning.


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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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