Friday, February 25, 2022

F3 Omaha, The Woodshed AO

Elmwood Park

Feels like -12°, 7mph wind, fairly tolerable

12 PAX: Bovine, Two Step, Buns of Steel, Frosty, Grease Fire, Black Lung, Invictus, Streaker, Othello, Shingles, Golden Pike, Rancid

QIC: Rancid


F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

5 Core Principles. Introduction and disclaimer.
No FNGs – yet all faces friendly!


Shosey (short mosey) around the parking lot

20 IC – Sun Gods

15 IC – Mountain Climbers

10 IC – Don Quixote

15 IC – Copper Head Squats

20 IC – High Knees

Mosey to Creepy Corner

From 10 – Motivators

10 IC – Monkey Humpers

10 IC – Pickle Pushers

20 IC – Oh, Yeah!

Mosey up Unv Dr to the bottom of the grassy hill directly west of the garage



PAX line up at the bottom

Lunge-up one step

Perform one Air Squat

   Rinse & Repeat to the top

      Plank for the six

      Crawl Bear back down

Mosey to the pool parking lot



Circle up, count off by 5

(1) The Woods

15 D – Bobby Hurley

15 IC – Imperial Walkers

15 IC – Bonnie Blair

15 IC – Cherry Pickers                                               

Push when (5) begins to mosey

Teams (2), (3), (4) wait for push

(2) The Bleachers

15 D – Squats

15 D – Dips

15 IC – Step-Ups

15 D – Decline Merkins

(3) The Lot

  1. IC – Tappy Taps

15 D – Carolina Dry Docks

15 U – Jump Tucks

15 IC – Plank Jacks

(4) The Ramp

1 Burpee at top/bottom

(5) The Stairs (pushers)

Bear Crawl (stairs or hill)

Al Gore at top for the six

Team push to (1) from top

PAX completed one full circuit

Mosey to the grotto



PAX in a circle on their backs heels up. First man jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next man in line, then hit the ground legs up when back to your start position until last man finishes the circle

Mosey to the Shovel Flags


15 IC – Scissor Kick

15 IC – LBC

20 O – Low Dolly

20 U – Big Boy

American Hammers (Rancid-Style)

   est. 3/6/2020 at The Woodshed AO


Video Name-O-Rama. Announcements. Prayers/Praises.

“Personal truths are spoken at moments of peak emotion. All words are mirrors, for they reflect back some insight as to what people think about themselves, even though they may be speaking about someone else.

– Robert T. Kiyosaki,

   ‘The Cashflow Quadrant’


  • Words matter, especially about oneself
    • “I can’t do that…”
    • “I don’t have that…”
    • “I need more information…”
    • “I tried that before…”
    • “It doesn’t work…”
    • “I don’t need to know how…”
    • “I don’t have to worry…”
    • “I’m not smart enough…”
    • “I’m not strong enough…”
    • “My spouse wouldn’t like it…”
    • “My friends won’t understand…”
    • “I’m too old…”
    • “I’m too young…”
    • “It’s not worth it…”
    • “I’m not worth it…”
  • 74 days ago, on Dec 13th, I began 75 Hard
    • Follow a diet
    • No alcohol or cheat meals
    • Two 45-minute workouts

(One must be outside)

  • Take a progress photo
    • Read 10 pages of non-fiction
    • Drink 1 gallon of water
  • 11 weeks ago, my vocabulary changed…

I began to say  –

  • “I CAN do that…”
    • “I WILL have that…”
    • “I KNOW how to…”
    • “I AM capable…”
    • “I AM whole…”
    • “I AM complete…”
    • “…and I LOVE myself…”
  • As you go forward,

when you speak to friends,

co-workers, partners, children…

take a moment, as you’re talking,

to pause and to remember –

“All words are mirrors.”




Fomaha - 2902 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply