PAX: 4 Total – High Life, Lucky Charms, Ditty

QIC: Duracell


5:30 a.m. – Temp: 10 Degrees 

The PAX gathered at the shovel flag. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups.  The Credo was recited: We leave no man behind & no man where we found him.  Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT and advised the PAX that he is not professional & to modify as needed.  


We mosied to the nearby island for warmarama.

Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees, 5 fast burpees. We mosied back to the shelter.

Pre Thang: GROUP THERAPY:  We formed a circle & used one dumbbell as our “microphone” to indicate who’s turn it was to speak.  We held a static exercise & passed the “microphone” around the circle until each member stated his goal for that round.  Round 1: While planking, state what F3 means to you, or something that you didn’t expect to receive from F3.  Round 2: While alternating between squat & lunge, PAX stated a 3rd F goal for the year.  Round 3: While holding the balls to the wall position against a wall, PAX stated their 1st F goal.

The Thang:  PAX grabbed both dumbbells (typically between 15-20 lb dumbbells) & completed 1 minute exercises in sequence of: Chest, Arms, Legs, Cardio.  Rest time was just enough for a quick demo of the next exercise.  
Round 1: Chest: Push-up-Row (Pushup on our weights, row one dumbbell up, pushup, row other side).  Arms: Biceps 21s (rep count vs. timed: 7 curls halfway up, 7 curls top half of range only, 7 complete curls).  Legs: One-legged squat press  (1 weight in right hand, stand on left foot only w/ right foot slightly off ground, squat down to touch the weight to left ankle, stand & press the weight into the sky.) Cardio: holding 1 weight, touch ground w/ weight & swing weight in a circle/repeat for 1 minute.

Round 2: Chest: Merkin Weight Pass (Merkin w/ weight on ground near shoulders, at top of merkin, pass weight from left to right, push up again, pass weight to other side.) Arms: Balance curl, switching feet at 30 seconds (stand on one foot & do curls: one foot only forces the core to work to control your body,  PAX were encouraged to close their eyes, which increases the balance difficulty & core involvement to do the exercise.)  Legs: One-legged squat press as in round 1, but switched sides. Cardio: Arc Press Lunge (one weight in both hands, alternating lunges – each time you switch feet, press dumbbell upward in an arc overhead & to the other side of your body.) 

Round 3: Chest: Double Hand Release Merkin (T-Merkin at bottom, 1st hand release, plyo push-up at top, popping hands off ground, 2nd hand release). Arms: 1 minute swimmers press: Curl, followed by shoulder press.  Legs: Crescent/Chair (hold both weights, start in a lunge position similar to a yoga crescent pose & hold for 10 seconds, without raising up move to chair position & hold for 10 seconds, back to crescent pose with alternating feet forward) Cardio:  Weighted twist (hold one dumbbell with both hands – do high knees while rotating the weight to the outside of each high knee.)

Never Ending Reps: We did 2 sets of “never ending reps” to wrap up our dumbbell workout.  A never ending rep is where you never take a break during the set, never coming all the way down or all the way up.  Set 1: Chest-Press/Squeeze:  Using one dumbbell, lie on your back & squeeze inward on the weight while repping up & down for 1 minute.  Set 2: Alternating squats & lunge for 1 minute, holding weight, never coming up during the minute.

MORE MARY WRAP-UP: The PAX did 3 additional core exercises to close the workout.  1) 20 Weighted Big Boy Hammers: Hold weight, do a big boy with American Hammer at the top. 2) Held one minute of boat pose holding weight 3) Weighted Hammers (feet elevated twisting situp, moving weight from side to side – went around the circle of PAX twice).

COT: The COT was based on a recent discussion from Duracell’s M.  His M was asked by her friend: What is F3?  And the response was “it’s just a group of guys who like to work out.”  Initially, I was mad at the response, then realized it was my own fault for not explaining that F3 is much more than a workout group.  That is why we had the Group Therapy exercises at the beginning of the workout, discussing 3rD F goals, what F3 means to each of us, as well as a First F Goal.  

High Life Wins Swole Award: As part of the COT, High Life was awarded the Sarpy Swole Award which goes the PAX that worked the hardest, supported the most & was a leader during the workout. Duracell felt that High Life’s participation & leadership during the 4x4x48 challenge encompassed everything that F3 is about. 1st F: It was an extreme physical challenge that resulted in him running 48 miles. In addition, numerous PAX joined our 4 runners for different legs of the challenge, resulting in a lot more running for F3 Omaha as a whole. 2nd F: I saw groups of anywhere from 3 – 30 PAX joining our 4 runners completing the challenge. Relationships were formed or strengthened & countless hours of mumble chatter were enjoyed. 3rd F: The runners raised close to $5,000 for the Imagine Inclusion Charity to build a park for special needs children. In my mind, that is the perfect display of what F3 is about.


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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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