Tuesday, March 22, 2022: 43/38F Raining and Cold AF while wet

PAX:  Tater Tot, Convoy, Pippen, Roadhouse, Chicklets, Blades of Glory, Supe, Skidz, Obi-Wan, Big One, Speed Square, Khakis, Slick, Escobar (Q)

Pre Runners: Tater Tot, Escobar, Blades of Glory, Obi-Wan, Khakis (who disappeared into the Gloom), Slick, and Roadhouse

Q: Escobar

YHC stepped into the circle at 5:30 to welcome 14 PAX to the gloom and expressed gratefulness for their investment in YHC Q. YHC shared what F3 stood for, our mission, 5 core principles, and our credo.  YHC did remind PAX that Escobar was not a professional and to modify exercises as necessary. Finally, YHC shared that today’s beatdown was modified to account for the rain and the safety of the pax so today’s beat down would feature a solid 30/70 split of in the garage vs in the elements. YHC recognizes that F3 is ALWAYS OUTSIDE however, YHC was bullied by site Q and pushed into submission to leverage the parking garage. Knowing YHC wanted to Q again, YHC obliged to said demand. Love you Roadhouse and great call brother!


PAX moseyed down to Jet Lynx Parking Lot

  • Side straddle hops – 15 IC
  • Tappy Taps – 15 IC
  • Tater Taps – 15 IC
  • Big Ones – 15 IC

The Pre-Thang

Pax moseyed to Trident Parking Garage South of LinkedIn Omaha HQ for Shoulder Burner Routine to which YHC noticed unpleasantness among the PAX and some mumble chatter which resulted in cutting the routine down about 20-30% (You missed – Cherry Pickers, Chinooks, Seal Claps, Overhead Claps, and Moroccan Night Club – next time Pax I will not be so benevolent)

  • Merkins – 20
  • ATS – 20 IC
  • Caroline Dry Docks – 20
  • Sun Gods (Forward / Reverse) – 10 IC
  • Shoulder Press – 25

The Thang

YHC turned on JBL 300 Partybox to a playlist curated at 12 AM featuring 1990s & 2000 Alternative and Rock to include Foo Fighters, Deftones, Nirvana, Muse, Modest Mouse and Chevelle. Perhaps one day YHC will Q a heavy metal beat down (hmm, to be continued). YHC, explained the following workout:

Pyramids Split into 3 groups (Group 1, 2, and 3). Complete first set of reps, move to next station. Keep moving until Omaha. (Short: Run; Long: Bernie Sanders)

  • Station 1: Upper Body
    • 50 (Reps): Merkins
    • 40: Caroline Dry Docks
    • 30: Air Shoulder Press (IC)
    • 20: Alternating Shoulder Taps (IC)
    • 10: Hand Release T-Merkins
  • Station 2: 10 Burpees
  • Station 3: Lower Body / Core
    • 50 (Reps): LBC
    • 40: Lunges
    • 30: DC Propers: Deep Air squats with Calf Raise
    • 20:  Big Boys
    • 10: Hydraulic Squats (IC)
  • Station 4: 10 Burpees

Taking advantage of the acoustics of the garage YHC asked the pax to circle up for one final exercise. YODEL Jax!

  • 8 Reps of Full Side Straddle Hops
  • 8 Reps of Half Side Straddle Hops
  • 8 Reps of Legs only Side Straddle Hps
  • Repeat 7, 6, 5, 4, 3, 2, 1

This audible seemed to re-energize backs who clearly had done a week’s worth serving of burpees. And Boys! The acoustics of that count down was unbelievable. Hair raising.

We then called Omaha!


Pax Moseyed to Flags

  • 14 American Hammer Rancid Style


14 HIMS & No FNGs

Circle of Trust:

“Man is made or unmade by himself; in the armory of thought he forges the weapons by which he destroys himself; he also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace. By the right choice and true application of thought, man ascends to the Divine Perfection; by the abuse and wrong application of thought, he descends below the level of the beast. Between these two extremes are all the grades of character, and man is their maker and master.”

Circumstance does not make the man; it reveals him to himself…

The law of harvest is to reap more than you sow. Sow an act, and you reap a habit. Sow a habit and you reap a character. Sow a character and you reap a destiny.

James Allen, As a Man Thinketh

YHC shared a personal journey and fit with depression, reminding the pax it takes a moment to slip into the darkness versus days, weeks and months of discipline to build a positive mentality. Grateful for the men at F3 that help me to stay above the fray

Announcements / TAPS

Prayers: Sticky Bandit, Roadhouse and Wait-time (conference), Speed Square’s sister and Warrier Walker, Khakis and EA (Pre-Act Prep LFG)

Announcements: Poker in benefit of F3 Foundation and LLS Man of the Year Fund Raiser for #HIM Skidz (4/2 at JEDUNN). One goal, knock out Mufasa!




Fomaha - 3389 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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