PAX: Sparty, O’ahu, Bovine, Space Bar, Ceviche (Welcome from down range!), Rooster, Doll Face (respect!), Stitches, Icy Hot, Skidz, Cosmo, Tater Tot, The Plague, Polaroid, Slow Piiiiitch, Jackrabbit, DaVinci (respect, respect), Tin Cup, Frosty, Gunner, Wentworth, Side Dish

Q: Lucky Charms

As a gaggle (is that the proper term for a group of runners) of prerunners of different distances and paces slowly rolled in, YHC welcomed everyone with a cut off shirt and a smile. Worth noting that the PAX heard Tater Tot from several hundred yards away, long before we saw him. It was 50 degrees in Omaha … in December. That called for a celebration of the temperature and a gun show (I know Folsom, Heavy Metal, and The Steel Mill would be proud). Thanks to Wentworth for the courage to rock the cut off. At 5:30 on the dot, Lucky Charms welcomed everyone, reminding everyone of the mission and core values of F3, and reminded everyone he is not a professional. With no FNGs, we moseyed down to Dodge St for WAR.  


  • Tappy Taps x 10 IC
  • Big Ones x 10 IC
  • Cherry Pickers x 20 IC
  • Monkey Humpers x 20 IC
  • Plank for 30 seconds

After not one honk form the monkey humpers, YHC new the PAX needed to get some glute work (Buns of Steel, you have any ideas?). So we moseyed back up the hill to the side hill for a brief pre-thang and the begin of some burning legs/buns.


  • 1st time
    • Run up the hill
    • Bear crawl down.
    • Jump squats to the 6
  • 2nd time
    • Run backward back to the top
    • Crawl bear back down
    • Superman hold to the 6
  • 3rd time
    • Shuffle one way up
    • Mosey down
    • Shuffle the other way up
    • Mosey down
    • Merkins with row to the 6

The Thang:

PAX partnered up. YHC would announce two exercises, and PAX would do each AMRAP for 30 seconds. One partner would start with one exercise and partner 2 would start on the other, then switch after the 30 seconds. After the minute of AMRAP, the group would do an exercise together before moving to the next set.

  • Round 1
    • Box/wall jumps (step-ups to modify)
    • Derkins
    • LBCs x 15 IC
  • Round 2
    • Air squats
    • Mountain climbers
    • 5 Burpees OYO (both groups together)
  • Round 3
    • Merkins
    • Low dollies
    • Hammers x 15 IC
  • Round 4
    • Bonnie Blairs
    • Carolina Dry Docks
    • 10 Burpees OYO (both groups together)
  • Round 5 (done for a minute each)
    • Cherry Pickers
    • SSH
    • Flutter Kicks x 15 IC


The Post Thang: I need some basketball workouts

PAX would do the following exercises up the stairs and mosey back down. We would all SSH to the 6.

  • Skipped a stair
  • One foot on each stair
  • Both feet on each stair
  • Bunny hop up
  • One foot hop all the way up
  • Other foot hop all the way up
  • Bear crawl to the shovel flags


No Mary because this is Futurama and we work the full body throughout.

Mumble Chatter

With plenty of opportunities to chatter during the runs, the group was rowdy when we go to the pre-thang and thang. Lost of groups and individuals talking. YHC had to tell everyone to shut the hell up before the Thang, as the partners were very chatty. AMRAP exercises stopped most of that, and also potentially ruined Ceviche’s hearing, as Tater Tot and Slow Pitch had a hard time talking to him. The hops up the stairs also didn’t get a great reception. Discussion of knees and the inability to actually hop were all overheard by YHC. Lastly, since I called others out, it’s worth noting that for the 2nd day in a row I have said the wrong age. One day I’ll realize I’m 36 now.


  • First Friday lunch at Flagship Commons at 11:30 a.m.
  • Lost of 3rd F opportunities, so check Slack, watch Twitter, talk to Wentworth or Sparty, or just go do something awesome.
  • No F3 workouts on Christmas
  • Santa Saunter at the Farm on Dec. 26


“Do not be overwhelmed by what you imagine, but just do what you can.”   

I find it so easy to get lost in my own thoughts … even each time I Q. What if it’s too hard? What if it’s not hard enough? What if too many or not enough show up? There is a simplicity, a beauty, and a calming effect by just doing what you can. As a leadership group, it’s important for us to show this mindset and example for others, whether at home or at work. I know F3 doesn’t need me to be anything more than I am. My wife and son don’t either. Free yourself rom that imagination and be yourself. Do all you can and live in the moment. Stop worrying about the things we cannot control.

We closed with a brief prayer of thanks.



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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