May 24, 2022//Stinson Park//AO-Cornhusker Handicap//52degrees//

27 Pax: Safe Ride, Space Bar, Rancid, Free Solo, Beeps, Betamax, Toadstool, Samples (Respect!), Smashmouth, Sparty, Frosty, ‘Boji, Touché, Othello, Swinger, Wentworth, Grease Fire, Oompa, Bloodshot, Farva, Blackjack, Stella, Bovine, Buns of Steel, Dome, Doll Face (Respect), and Folsom. 

Q: Folsom

The PAX gathered at the Shovelflags, while Folsom welcomed the PAX with the mission statement, the 5 core principles, the F3 Moto, and a disclaimer that he was not a professional so the PAX could feel free to modify when necessary. Then he began the beatdown thusly:

Warm O’ Rama (10 minutes)

• Mosey around the track, gather in the infield.

• Hill Billy Squats ICx15

• Tappy Taps ICx10

• Imperial Walkers ICx15

• Sobriety Style Sun Gods, ICx10 backwards and forwards

• Goof Balls, courtesy of Toadstool, ICx20

The Pre-Thang: Tabata (5 minutes)

Folsom led the PAX in a true Tabata beatdown. That means 20 seconds of exercise, followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Exercises:

• Bobby Hurely’s

• Groiners

• Apollo Ohno’s (touch the ground with your hand)

• Burpees

• Jump Tucks

• Mountain Climbers

• Squat Jumps

• Burpees

The Thang: The Future Grinder (20 minutes) Folsom had the PAX count off into by 4’s and sent them off to the 4 stations described below. The 1st group was the push group, once group 1 completed their run described below, group 1 ran to group 2 to push them to group 3, etc.  

1. The Sprints:

a. Run 40 yards at 75%

b. Sprint back 100%

c. Run 40 yards 50%

d. Sprint back 100%

2. The Obelisk

a. Balls to the Walls 30 Count

b. Wall Sit 30 Count

c. Shuffle around the obelisk

d. Rinse and Repeat until Pushed

3. The Benches:

a. 20 Step Ups

b. 15 Dips

c. 10 Split Squats each leg

d. Rinse and Repeat until Pushed

4. The Pullup Pavilion: 

a. Burpee Up x4

b. Big Boys x7

c. Rinse and Repeat until Pushed

6 MoM (Time was running short because wanted to get throughthe Thang multiple times, so Folsom didn’t deliver his traditional 6 minutes of ab work. 

• Instagram Fitness Models ICx15

• E2K, both sides ICx15

Announcements/Prayer Requests: 12 in 22 is this Sunday, departing from the home of Cornhusker Handicap/Heavy Metal/Brick Yard. 

COT: At previous Anniversaries, I’ve talked about my past, how far I’ve come, and what F3 has meant to me. But today, I want to talk about the future of F3. The future of F3 is the FNG. The guys posting for the second time like ‘Boji! The guys that come in and immediately catch fire. The guys that demand to start their own site 3 months in. The guys that start their own YouTube show. The guys that lose a ton of weight and gain focus on what is important in life. Guys that start coming in Sad Clowns and continue to come in as HIM. I urge everyone to keep EH-ing. You never know what is really going on in someone else’s life. A big part of the sad clown is putting on that make up, the fake smile, and going about their day pretending to be happy. So, keep talking up F3, keep inviting guys out, go ask someone you haven’t asked before, or ask someone you’ve asked a 100 times one more time. Keep growing F3 Omaha, youbeautiful, life changing, beast! 

Aye- Folsom

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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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