Date: Friday, 12/2/2022

AO: Fancy Feast – Millard West High School, Omaha

Weather: 38°, 70% Humidity, 12 MPH S Wind

Q: Bayside

PAX (22):  12 Gauge, Bayside, Chippendale, Clark Kent, Da Fridge, Dr. Thunder, Golden Pike, Grease Fire, Ketchup, Lincoln Log, Lite Brite, Longneck, Pain Killer, Paramount, Pebbles, Pit Stop, Scoober, Smores, Stapler, Urkle, White Claw, Z-Bo

Pre-Runners (5): Chippendale, Golden Pike, Grease Fire, Longneck, Z-Bo

FNG’s (0): None

5:15 – Bayside welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion          5. End in Circle of Trust

Credo:  Leave no man behind but leave no man where you found him.

Not a professional, so modify as necessary.


Side Straddle Hop (x20 IC)

Tappy Taps (x20 IC)

Big Ones (x10 IC)

Sun Gods (x10 IC Both Directions)


In a recent beatdown Bayside attended with Lite Brite, it was mentioned that Monkey Humpers were a staple at Fancy Feast.  To keep the tradition alive, the PAX moseyed to 180th St and completed 20 Monkey Humpers (IC) to allow for maximum exposure.  Luck was not on our side today as only one car drove by.

The Thang

The PAX counted off into groups for a 3-station grinder to be completed around the perfect oval around the high school.  Groups 1 & 3 were instructed to do 15 extra reps on the first exercise to allow extra time for group 2 to get around to the other side of the school and start their reps.

Station 1: Core

Big Boys (x30)

Heels to Heaven (x20 IC)

Frozen Freddy’s (x20 IC)

LBC’s (x20 IC)

Mountain Climbers (x20 IC)

Station 2: Legs

Air Squats (x30)

Bonnie Blairs (x20 IC)

Bobby Hurley’s (x30)

Air Dramas (x30)

Jump Squats (x30)

Station 3: Arms

Merkins (x30)

Alternating Shoulder Taps (x20 IC)

Carolina Dry Docks (x30)

Werkins (x30)

Makhtar N’Diayes (x20 IC)

5:52 – Omaha was called and the PAX moseyed back to the flags where American Hammers (Rancid Style) were completed.  During the beatdown, Bayside noticed the Station 1 light and exercise sheet were moved.  He thought for sure it was Ketchup, and if it was, the PAX would’ve done 5 burpees.  Nobody admitted to it until NoR when Lincoln Log fessed up. Burpees averted.


Announcements: First Friday Lunch today at Oscar’s. Ketchup’s M is collecting gifts for refugees in the area. 

Prayer Requests: Prayers for Tin Cup.  Prayers for Pit Stop’s M, Lindsay.  Prayers for Crankbait’s M.

COT: With the holiday season upon us, there’s no better time to reconnect with those around us or those who may not have seen in some time, than now.  Whether it’s extended family members we haven’t spoken with recently, guys we haven’t seen in the gloom for a while, or simply just disconnecting at home and spending more time with our families, there’s no better time to build those bonds and take those connections to another level.

Took the PAX out in a Ball of Man.



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