Tuesday, April 19, 2022

F3 Omaha: The Colosseum AO

Westside High School

30°F,  2mph wind – exceptional conditions

15 PAX: Bloodshot, Flowers, Beaker, Sprinter, Paramount, Q-Tip, Lansbury, Hot Dog, Vanilla Ice, Tenderfoot, Super Tasty, Ice T, Jack Rabbit, Tin Cup, Rancid

QIC: Rancid


F3 – Fitness, Fellowship and Faith

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

5 Core Principles. Introduction and disclaimer.

No FNGs.

Mosey to the south end zone


20 IC – Side Straddle Hops

10 IC – Mtn Man Poopers

10 IC – Don Quixote’s

15 IC – Copper Head Squats

20 IC – High Knees

15 IC – Imperial Walkers

20 IC – Monkey Humpers

Mosey to concrete bleachers



Shout-out to Chicago Nant’an Homer

Jump Tucks (JT) at Bottom of Stairs

Bobby Hurley’s (BH)  at Top of Stairs

10 JT…run up…1 BH…run down…

  9 JT…run up…2 BH…run down…

  8 JT…run up…3 BH…run down…

  7 JT…run up…4 BH…run down…

  6 JT…run up…5 BH…run down…

  5 JT…run up…6 BH…run down…

  4 JT…run up…7 BH…run down…

  3 JT…run up…8 BH…run down…

  2 JT…run up…9 BH…run down…

  1 JT…run up…10 BH…run down…

Plank or Al Gore for the Six

Mosey to center field



Shout-out to Chicago Weasel Shaker chick

Sprint 55 yards

     5 IC – Burpees

Sprint 55 yards

   10 IC – Makhtar N’Diayes

Sprint 55 yards

   15 IC – Bonnie Blairs

Sprint 55 yards

   20 U – Big Boys

Sprint 55 yards

   25 D – Merkins

Sprint 55 yards

   30 IC – Alt Should Taps

Sprint 55 yards

   35 IC – Mtn Climbers

Sprint 55 yards

   40 IC – OH Seal Claps

Sprint 55 yards

   45 D – Air Squats

Sprint 55 yards

   50 U – Raise The Roof

Sprint 55 yards

   55 IC – Goof Balls

Circle-up at center field



5 IC – Mountain Man Poopers

5 IC – Alternating Shoulder Taps

5 IC – Makhtar N’Diayes

5 IC – Burpees

5 IC – Outlaws

  Perform all in one round

    Rinse & Repeat until end of song

      “Mambo No. 5 (a Little Bit of…)” by Lou Bega


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

“Examine the first hundred people you meet, ask them what they want most in life, and ninety-eight of them will not be able to tell you…

The world has the habit of making room for the man whose words and actions show that he knows where he is going.”

 Think & Grow Rich by Napoleon Hill


Life is a numbers game . . . be the 2%.

Identify your desires.

State your intentions.

Create your plan.

Don’t give up.




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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