August 24th, 2022 / Stinson Park

AO: Heavy Metal

Q: Golden Pike

PAX: Tin Cup, Cyclone, Samples, Bobsled, Hipster, Folsom, Polaroid, Bloodshot, Pig Pen, Daniel-san, Bookworm, Dollface, Hooah

Announced: The Mission Statement, Disclaimer, and Five Core Principles.


  • 14x Big Ones
  • 14x Lunge stretch
  • Alternating knee stretch
  • Arm stretches

The Thang

Pain Stations. Broke PAX out into 4 groups and had them do each exercise in order as they moved through the stations.

Station #1

Had people move their weights to the stage, then trade their weights with one another. That’s it. PUSH

Station #2
Goblet Squats
Bent over rows
Bent over flies

Station #3
Ben Afflecks

Austin Ass-kickers (on hands and knees, raise right arm and left leg. Alternate between arms and legs.)

Station #4
Overhand curl

Full curl

Arnold press


Rancid-style hammers


A lot of times, men go through life carrying everything on their own shoulders. We’re told that nobody cares about our problems. That burdening other people is a sign of weakness. However, F3 has taught me that this is wrong and it’s a destructive type of thinking which leads to imbalance in our lives. The people we call friends and brothers should be able to help us carry our burdens and we should be able to help carry theirs. Not every group gives us that ability, but we are intentional about it in this group of men. This is why I’m proud to call F3 Omaha my brothers. Continue to put down your burdens and LET other people help you carry them. You cannot do this alone.

Fomaha - 3871 posts

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

Heavy Metal, Uncategorized

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