19 PAX: TruckStop, LowFlow, Bobsled, Hardy, Sweetroll, Woodhead, Soup, Duracell, Rooney, Busser, Animal House, Larry Legend, Shingles, CrankBait, Dozer, Stix, Mr. Hanky, ICB, MR. Miyagi.

53 degrees F

Mission: The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principle: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.

Not A Professional Modify as Needed

no FNG’s


Sun Gods sober 10 forward and 10 backwards with Johnny Dramas

Cherry Pickers 10 IC Miyagi Style

Side Saddle Hops IC 10

Tappy Taps 15 I0

In the tables

Dips 15

Derkins 15

Step ups 15 IC


Groups of 3

Station 1, do 1 and push to the next station.

Curls 15

Overhead Press 15

Bent Over row 15

Skull Crusher 15

Upright Row 15

Bent over fly 15

Triceps Extensions 15

Rinse and repeat

Push 2X4 to Leg Station

Station 2 do 1 until push

Sumo Dumbbell Squat (dumbbells between the legs)

Dumbbells Lunges

Romanian Deadlift

Squats (dumbbells on the side)

Calf Raises

Dumbbell Swings

Goblet Squat

On the 6

Heels to heave 16 IC

Sarpy Slammers IN Rancid Style



Foundation: I am starting an addition to our home and the started yesterday digging for the foundation and I brough me to the COT, and looking for a good definition took me to everything including a TV show but what is a foundation for us as man what are things that we need to consider to have a good foundation and I found 5 things that I think we have here but we can also make stronger

  • Mindset: the quality of your thoughts
  • How can we focus in our current moment and prepare for the future we are doing in the physically but is our mind in the right place but if you feel that is not talk to me or someone that there is always that help around.
  • Values: what’s important to you
  • Family, our friendships that we build and work, focus back on that concentrica.
  • Habits: daily routines that keep you grounded, working out including this morning and every morning are habits that fuels us.
  • Strengths: the things you’re naturally good at, maybe doing burpees or weights or talking, sharing there are a lot of different strength that we can share.
  • Relationships: people who make you feel secure and supported, again built up those relationships.

Blood Drive OCT 21st make sure to sing up

OCT 22nd Boy Scout workout led @ Dragos Lair’s.

The Nugent Flag from Bobsled to Soup

Swol Trophy from Rooney to Duracell

F3Omaha - 4030 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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