11.9.2021 — Westside Highschool — 42 Degrees, Dry

PAX: Honey Maid, Sportiva, Tin Cup, Spacebar, Swinger, Vanilla Ice, Folsom, Grass Roots, Jack Rabbit, Safe Ride, Huffy, Dirty Bird, Beta Max, Honey Stinger, Two Step, Sister Act, Samples (Respect!) Bloodshot, No Doze, Landsbury, Hot Dog, Super Tasty, Wentworth, Q-Tip (Respect! Respect!), Hat Trick (Respect!)

Q: Brazilian

Mosey to the backside of the church for Warmarama:

Sun Gods
Hill Billies
Pickle Pushers

Mosey back to the field.

Pre-pre thang: Bowser burpees.

1 burpee, 1 merkins
2 burpees, 2 merkins
etc. made it up to 5

Pre-thang: Blackjack

Pax divided up into pairs and hit the stairs. One squat at the bottom, run the stairs, 20 merkins at the top. Two squats at the bottom, 19 merkins at the top. Etc.

Thang: Sprint to the Merkins

PAX gathered in the north end zone. Partners ran to the south to perform one exercise, then ran to the north for one exercise. Rinsed and repeated until Omaha.

South end zone:
Carolina Dry Docks X 40
Diamond Merkins X 10
Chuck Norris Merkins x 20
Werkins x 20
Merkins x 40

North end zone:
Monkey Humpers X 20 (IC)
Sumo Squats x 10 (IC)
Tempo Squats x 10 (IC)
Plank (30 count) (pick up the pace on the next run)
Goofballs X 20 (IC)


Big boys
Low Dollys
Rancid Style Hammers

Announcements: Check slack for opportunities to support the F3 Omaha Foundation. 3rd F opportunities this weekend.

COT: The secret sauce of F3 isn’t the workout, it’s all of the bad choices you avoid when the PAX keeps you accountable.

Brazilian closed in prayer. Aye.

Fomaha - 3045 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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