Date: 11/25/2022


AO: Block Party


Pax: # Escobar, Fine Print, Crab Cakes, and Ketchup


PreRun: #2 (pre ruck: Escobar and Fine Print)


QIC: Escobar


Conditions:  Clear  27°F, Feels like 21. Humidity 83%. Wind 4.9 mi/h from WNW


Workout Outline:


Introduction: YHC completed our opening ritual:


  • Welcome to Block Party
  • F3 stands for Fitness, Fellowship and Faith. Our focus will be the 1st and 2nd F.
  • Our Mission: Is to plant, grow and serve, small workout groups for the reinvigoration of male community leadership.
  • Our Core Principals are Free of charge, open to all men, always outside, peer led and ends with a “Circle of Trust”.
  • DISCLAIMER: I am not a professional, All exercises are a suggestion, modify as needed. Any FNGs?

Warmorama: N/A


Pre Thang: YHC advised the Pax to Mosey to Playground for Shoulder Burners


Shoulder Burners

  • 20 Merkins; 20 Second Plank
  • 20 Alternating Shoulder Taps; 20 Second Plank
  • 20 Carolina Dry Docks; 20 Second Plank
  • 20 Coupon Shoulder Press: Hold Above Head for 20 Count (No Coupon / AirPress)

Stand and Recover (10 Count) – Rinse and Repeat x2




YHC advice the Pax to leave Coupon Near Path and Begin Ruck around Park Path

  • Ruck Full Lap (0.4Ms – 3 MPH Pace)
  • Once You return to Coupons complete a set
    • Set 1: 25 Blockees – (No Coupons – Complete 25 Burpee) – RUCK 1 Lap
    • Set 2: 50 Merkins – RUCK 1 Lap
    • Set 3: 100 Squats (with or without Coupons) – RUCK 1 Lap

Rinse and Repeat til Omaha


Mary: 10 American Hammers




When you change the way you look at things, the things you look at change. Shift your lens.


Let me give you an example:


A bottle of water can be .50 cents at the supermarket .$2.00 at a gym  $3 at the movies and  $6 on a plane . Same water. Only thing that  changed the value was the place ….. so the next time you feel your worth is nothing, maybe you’re at the wrong place .


FNG Naming: N/A


Announcements / Taps:

  • Prayers:
    • Praise: Great Thanksgiving. Much to be grateful                 
    • Prayers: Pitstop and Lindsay
  • Announcements:
    • Ugly Sweater Beatdown 12/20 at Wild Kingdom
    • West O Mojo Convergence: New Cats on the Block – 12/23
    • West O Mojo 2nd F at Oscars at 6 PM on Sunday

Prayer via Ball-o-Man:





F3Omaha - 4054 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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