PAX in attendance: Chernobyl, Duracell, Patton (Respect), Rooney, Tony the Tiger, Mulch, Knobs, Shingles, Golden Pike, Black Tuesday, Mahomes (hate), Black Flag, Romeo (hate), High Life, Irish Car Bomb, and Legolas.

CO-Q:  Legolas and Shingles

Legolas greeted PAX at 5:30am and covered 5 core principles, mission, credo, and disclaimer. Then lead group on a little mosey to Swole Island for some Warm A Rama.


Side Straddle Hops – 15 IC 

Goblet Squats – 25 on down

Sun Gods – 10 IC and then Reverse  – 10 IC – WITH WEIGHTS

Rifle Carry to Cone for Pre Thang:

Shingles lead PreThang

Dumbbell Deadlift: 35 on the Up

Boulder Shoulder Supreme Destruction (Thanks Chernobyl!):  10 side lat raise, 10 front lat raise, 10 Upright Bent Arm back fly, 10 Overhead press, 50 Alternating weighted punches. –  Planned on five rounds, but called Omaha @ 3. 

Weighted Bonnie Blairs – 20 IC

Shingles then numbered PAX off into 3 groups, and sent to each station.


Station 1: PUSH GROUP

Should Press –  50 reps on Red Bull 

Station 2: 

Rnd 1 Bulgarian Squats – AMRAP alternating

Rnd 2 Weighted OH YEAHS – AMRAP

Rnd 3 Johnny Dramas – AMRAP

Station 3:

Rnd 1: Weighted Step Ups – AMRAP

Rnd 2: Weighted Big Boys – AMRAP

Rnd 3: Running Man – AMRAP

Called Omaha after 3 rounds, approximately 6:15.

Legolas lead PAX in 6MOM: American Hammers – Rancid Style

​Name A Rama, and COT.


3 Things F3 has done for me (Legolas):

– Encourage me to do better and push through the workouts.

– Challenge me to be better and finish what I start

– I’m getting swole yo!

This brotherhood has pushed us to be more driven to persevere and complete these workouts, and for that we are grateful. Thank you for pushing us to be better HIMs, and don’t stop pushing.

Sarpy Swole award given to someone we may not see down in Sarpy all that often. When we do get to see him, he puts in the work. Congrats to Patton.

Fomaha - 3408 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply