20 PAX: Baby Shark, Borat, Duracell, Echo, Escobar, Farva, Feeny, Ferdinand, Fun Dip, Girl Dad, Hu Hot, Icy Hot, Irish Car Bomb, Maaco, Schrute, Skidz, Supe, Swiper, Tony the Tiger, Truck Stop


QIC:  Animal House


4:15 AM​Pre (Pre)-Runners— Diddy, Farva, Ferdinand, Firewalker, Maaco, Trench, Animal House


4:45 AM​Pre-Runners— Baby Shark, Borat, Escobar, Farva, Ferdinand, Fun Dip, Girl Dad, Maaco, Skidz, Swiper, Tony the Tiger, Truck Stop, Animal House (Sorry, if I missed anyone)


5:15 AM​Animal House welcomed the Pax to F3– reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   


Animal House then covered the 5 core principles of F3.  1) Free of charge. 2.  Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).


Animal House failed to inform the group that he was not a professional and that it is important to remember to MODIFY as needed. PAX modified as necessary throughout the workout.


Warm-O-Rama• Side-straddle Hops – 10 count IC• Cherry Pickers – 10 count IC• Big Ones – 10 count IC• Imperial Walkers – 10 count IC


The Thang – Southside Grinder

PAX jog around the block and ended at Station 1.


Station 1 (Push Group) • Round 1: 10 Burpees • Round 2: 10 Jump Squats• Round 3: 10 Forward Lunges IC

Sprint to the next station


Station 2 (AMRAP)• Round 1: Deadlift with Coupon• Round 2: Shoulder Press with Coupon• Round 3: Curls for Girls with Coupon

Sprint High Knees to the next station


Station 3 (AMRAP)• Round 1: Werkins• Round 2: 10 Carolina Dry Docks• Round 3: Ranger Merkins

Sprint to the next station


Station 4 (AMRAP)• Round 1: Hydraulic Squats IC• Round 2: Bonnie Blairs IC• Round 3: Air Squats

Spring Butt Kickers to the next station


PAX mosey back to center.


One PAX at a time, bear crawl in, draw a card, lead the exercise, crab walk out.• Diamond – Heels to Heaven IC• Hearts – Low Dollies IC• Clubs – Frozen Freddie’s IC• Spades – WWI Sit-up


In between the PAX Plank Jacked with bonus alarm clock each time we got up.


Omaha was called.



Sarpy Slammers




Prayers/Announcements• Mulch and family• Our Country, State, Community• For peace during the Rittenhouse verdict


“Success is not final; failure is not fatal: It is the courage to continue that counts.” — Winston S. Churchill

1. Failure is a prerequisite to success.

2. Learn from your mistakes.

3. Be courageous.

4. Never stop improving.

I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7

Fomaha - 3870 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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