Pre Runners (5): Truck Stop, Escobar, Skidz, Irish Car Bomb, Eartag

PAX (15): Shingles, Truck Stop, Sweet Roll, Eartag, Skidz, Rowdy, Duracell, Oompa, Irish Car Bomb, Black Tuesday, Kickstand, High Life, Escobar, Overtime, Mulch

QIC: Mulch

5:30 AM – The Pax were welcomed to the Steel Mill. The mission Statement, 3Fs, 5 Core Principals and Credo were covered. I advised the Pax that I am not a professional and to modify as necessary. I stumbled through and almost forgot the mission statement.

No FNGs 

We mosied to Swole Island for Warmarama


SSH IC x 10

Tappy Taps IC x 10

Big Ones IC x 10

Windmills IC x 10

We mosied back to the cone by the shovel flags for the thang

The Thang – Pax partnered up. 4 pax headed to Station 2. Station 1 performed exercises AMRAP until group returned from Station 2. Pax then switched to the next exercise on the list. Station 2 had 2 wheelbarrows. The Pax pushed each other to the cone out in the field, switched places then pushed back to the start. Once both wheelbarrows returned, pax mosied back to station 1 to push the next 4. We made it through the list 3 times before Omaha was called.

Station 1 – AMRAP

Bicep Curls 

Weighted Big Boys

Overhead Press

Weighted Hydraulic Squat

Tricep Extension

Alternating Shoulder Taps

Bent Over Rows

Alternating Weighted Punches

Omaha was called at 6:05 and we circled up for Mary.

Mary – 

Flutter Kicks IC x 10

Heels To Heaven IC x 10

Weighted Big Boys IC x 10

Weighted Sarpy Slammers IC x 15

Announcements/Prayer Requests

4x4x48, First Friday lunch, First Friday Happy Hour, Continued prayers for Paisley


I shared a simple quote I saw on Facebook. “Heal. Because we have children who don’t deserve the broken version of us.” I found this right after my oldest son had done something wrong and he got in more trouble than he should have. I yelled at him, and immediately felt horrible. This quote hit me hard because I realized my son just experienced a broken version of me. Sometimes I struggle with this. Stress from work and relationships or anything really can often be taken out on our children whether we notice or not. Pay attention to things like this and give your children the best version of you possible. I am far from perfect, but thanks to my F3 brothers, I am making progress.

Our brother Escobar took us out in prayer

The Sarpy Swole Award was given to Duracell for always giving 100% and his dedication to fitness and F3.

The Nugent Flag was passed from Overtime to me as well. I only met Nugent once at a beatdown, and didn’t know him at all, but from all of the great things I have heard about him, I was honored to accept. The flag will be proudly flown in my front yard for the day.


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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