6/9/23 Golden Spike – F3Omaha Burke High School, Omaha NE- 64 degrees calm wind – PERFECT!

20 PAX: Oompa, Canadian Bacon, Tugboat, Q-tip, Rebate, Dirty Bird, Mizzou, Kingsford, Tuna Fish, Starkist, FDIC, Penny Marshal, Bubbles, Brazilian, Grillz, Rain Man, Khakis, Slow Pitch, Tater Tot, Tom Tom

QIC: Tom Tom

WoR – Stretches

Pax did ¾ of a lap and did several stretches and exercises at mid-field for WoR.

The Pre-Thang

Tom Tom led the pax to the east stadium stairs and we did the following:

  1. 25 Dips
  2. Run a complete snake circuit up/down/up/down the stairs
  3. 25 Derkins
  4. Run a complete snake circuit up/down/up/down the stairs

The Thang (until 6:05AM)

Pax partnered up and lined up on the south endzone.  Completed a two-man cumulative grinder in which one pax ran out to the 50 YL and back. The other pax completed AMRAP until they reached the allotted exercise count.

THE WRINKLE was that Tom Tom had placed 4 tennis balls out in the field.  If a pax member was struck with a ball, they had to do 3 burpees, if they caught the ball, the thrower had to do 3 burpees.


  • 100 Merkins
  • 100 LBCs
  • 50 burpees
  • 100 dry docks
  • 100 squats
  • 100 overhead claps
  • etc


Tom Tom called “Omaha” and led the pax in several Mary exercises



Flag pass next week (6/16)!  Prayers for Pete Steffensmeyer.


Tom Tom related to the pax his F3 story and that he had been in F3 for a year, EH’d by Kingsford, and had enjoyed the experience and was thankful for the men around him.

BoM – prayer led by Oompa


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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.

Golden Spike

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