January 6, 2022, 2021  |  AO – Steel Mill  |  ZERO degrees, windchill of -19

PAX: High Life, Sunshine, Oompa

Q: Lucky Charms

At promptly 5:30, YHC welcomed two other dudes to F3 (Sunshine was speeding his way into Halleck park and joined us after WAR). I mentioned the 5 core principals, gave our mission statement, and reminded folks that I am not a professional, but I did bring a small space heater and toe warmers for folks if needed. Shoutout to Animal House for showing up early to knock out the MABA burpees with YHC. He did 100, I did about 75. Well done and thanks for the push!

NOTE: This was a rescheduled Q as I was sick a few weeks ago. Shoutout to site Q High Life for stepping in that day and letting me back on the calendar!

To start WAR, we stepped outside the cover to give us some space.


  • SSH x 15 IC
  • Tappy Taps x 10 IC
  • Sun Gods x 10 IC each way with a 10-count pulse in the middle
  • Hydraulic squats x 10 IC
  • Mosey back to parking lot near coupons.

The Pre-Thang
YHC wanted to try something new and had no idea how it would go. PAX lined up along the building with weights in-hand. We did AMRAP chicken peckers with weights. I don’t know what muscle we were working and didn’t know how long we could last, but we got a good laugh out of it. Thanks for humoring me folks! Once done, PAX SSH to the 6. \

To warm back up and get ready for The Thang, we all dropped down for 10 burpees.

The Thang

With a small group, we had a lot of fun splitting up and leading each other through a series of exercises. After each round, the PAX would do 5 burpees and then mosey around the building. We rinsed and repeated until 6:09.

  • Shoulder Press x 15 on up
  • Merkins with row (and weights) x 10
  • Bicep curls x 10 on up
  • Bent tricep extensions x 10 on up
  • Reverse Fly x 10 on up
  • Flutter Kicks x 15 holding weight above head
  • RDL x 15 slow IC
  • Lunges x 10 IC (NOTE: this was supposed to be Bonnie Blairs, but with ice on the ground and all the pre-burpees, YHC audibled).
  • Gobblet squats x 20 on down

For the last round due to lack of time, we had each PAX pick a workout from the list above and a quantity. We ended up with:

  • Goblet Squats x 25 on down
  • Shoulder press x 25 on up
  • Reverse fly x 25 on up
  • RDL x 25 on down


A brief Mary wrapped up the workout.

  • Flutter kicks x 15
  • Big Boys x 10
  • Sarpy Slammers x 20 (counted 5 per PAX around the circle)


  • CSAUP coming up
  • Reach out to PAX. This time of year is tough. Important to still be there for folks, even if not posting.
  • Sarpy Swole award was given to Oompa for crushing his first weight workout with F3!


With a massive project at work that is taking a ton of time, I tend to lose the minor details and try to look a year down the road to the finish line. The below quote helped me re-center and get focused. “Small good decisions will lead you to the glorious path of success.”

― Zain Hashmi, A Blessed Olive Tree: A Spiritual Journey in Twenty Short Stories

With this message, I also noted that in order to help myself be more open to ALL men, I am going to try and share quotes from religious leaders or scripture from other religions beyond the Christian teachings. A lot of our PAX are Christians in F3Omaha, so this is my way to help remind us to be open to everyone and also show that when we get down to the meat of what each religion teaches, we really are more alike than different. We all are looking to be better versions of ourselves and show respect for a higher power.

YHC took us out in prayer.

Coffee was shared with The Sandlot at HyVee.  

Lucky Charms

Fomaha - 3376 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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