Weather: 28° and Pleasant

PAX: Two Step, Bovine, Dome, Doll Face, Polaroid, E-85, Merit Badge, Joe Buck, Wile E, Side Dish, Rancid, Spanx, U-Haul, Roster, Oahu

Q: Gunner

Welcomed all Pax at 5:30 am. Stated the F3 Mission Statement and 5 Core Principles, The Six Credo and mentioned that today’s workout is a Murph-Inspired beatdown.

We moseyed down the west side path of Memorial Park to Warmarama

Warmarama –  Round 1

  1. 10 IC Moroccan Night Clubs
  2. 10 Hillbillies
  3. 10 Wind Mills
  4. 10 IC Slow Pitch Swimmers
  5. 10 IC Jump Ropes

We moseyed to St. Margaret Mary’s Soccer Field

Warmarama –  Round 2

Motivators…Started and 5 count down to Zero


We lined up at the South soccer goal and we did

20 Lunges -10 Merkins. We completed 4 sets of this

The Thang at the Basketball Courts we counted in Ones and Twos. We split into 2 groups and did the following exercise stations

Station 1- A shuttle run on the basketball court and parking lot with 10 Derkins on the wall

Station 2- 5 Pull ups and a small jog to the grass for Core Exercises

15 Reps

  • Heals to the Heaven
  • Low Dollys
  • Big Boys

Both groups come together for 30 Air Squats

Omaha at 6:04 and we fartnek run down JE George Blvd to Underwood Ave

Mary – Rancid style American Hammers


April 23- F3 Omaha 4 year Anniversary

May 21- F3 Brick Builder CSAUP

COT- My COT was an explanation on the impact the words of The Our Father has on me. I explained how the words in this prayer always makes me reflect on my behavior and actions towards others and whether those actions are trespassing or sinful toward them.

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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