PAX: Jean Claude, Mulch, Hu Hot, Ferdinand, Oblivious, Echo, Truck Stop, Crab Cakes, Baby Shark, Borat, Slow Pitch, Firewalker

Q: Lucky Charms

At 5:15, YHC welcomed the men to F3, stated that we were here to plant, grow, and serve small workout groups for the reinvigoration of male community leadership. We are F3, which stands for Fitness, Fellowship, and Faith—today we will mostly be about Fitness, with some Fellowship opportunities along the way. It was also noted that we are open to all men, free, held outdoors, lead in a rotating fashion by peers, and end in a circle of trust. With no FNGs, we circled up in the open lot for a little WAR.


  • Tappy Taps x 10
  • High Knees x 20 IC
  • Butt Kickers x 20 IC
  • SSH x 10 IC (I think this is how many we did. Admittedly I forgot)
  • Mosey to the gates
  • Partner Up
    • Time 1
      • Partner 1: 6 cowboy burpees (over the railings)
      • Partner 2: Plank position, feet as high as possible on the fence
      • High knees to the 6
    • Time 2
      • Partner 1: 6 cowboy burpees (over the railings)
      • Partner 2: Plank position, feet as high as possible on the fence
      • Butt kickers to the 6

PAX moseyed back to the shovelflags and counted off into groups of 4.

The Thang: 4 corners

Each number went to a different corner of the block and would do the exercises listed. To speed up each round, YHC made the call to cut in half the burpees. Originally we planned on 10 per corner, but we switched to 5. We rinsed and repeated until Omaha was called.

  • Corner 1
    • Merkins x 20
    • Plank x 30 seconds
    • Merkins with Row x 10 IC
    • Mosey up to the next corner
  • Corner 2
    • Monkey Humpers x 25 IC
    • Bonnie Blairs x 10 IC
    • Calf Raises x 20
    • Bernie sanders to the next corner
  • Corner 3
    • Carolina Dry Docks x 20
    • Sun Gods x 15 IC each direction
    • Cherry Pickers x 20 IC
    • Mosey to the next corner
  • Corner 4
    • Big Boys x 10
    • Freddie Mercuries x 15 IC
    • American Hammers x 20 IC
    • Bernie Sanders to the next corner


  • Low dollies x 25 on my open
  • Sarpy Slammers x Rancid style (13)


  • Prayers for O’ahu and his surgery
  • 3rd F Opportunities
    • ABIDE Omaha this weekend. Reach out to Sparty or Lucky Charms if you would like to get involved
    • Raising money for Heartland Hope to sponsor families and help them celebrate the holidays. Venmo Gobbler (see slack or WhatsApp for more info).
    • Blood drives today and next Friday
    • Canned food drive next week at Sarpy locations. We are trying to get 200 cans donated. Bring one to each post. If you forget, you will pay 5 burpees!


“Let us prepare our minds as if we’d come to the very end of life. Let us postpone nothing. Let us balance life’s books each day… The one who puts the finishing touches on their life each day is never short of time.” — Marcus Aurelius

Yes, it is true that great feats are not accomplished in a day’s work. But is also true that great feats are striven for on a daily basis, with great intention and intensity.

Lucky Charms

Fomaha - 3843 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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