AO – Cornhusker Handicap, Omaha, NE


VQ – Stella

29 PAX:  Safe Ride, Arm Bar, Jean Claude, YoungBlood, FNG- Paul Lamphier, OMT, FireWalker, The Plague,  Bluechip, Slow Pitch, Buffy, Khakis (respect), Crawl, Kielbasa, Lucky Charms, GUT(hate), Toad Stool, Smash Mash, Ponzi, Brazilian, Tender Foot, Bloodshot, Clorox, Tin Cup, Spackler, TC, Wise Guy, Honey Stinger, Stella.

6:30 AM – Introduction and F# Mission Statement and Principals. 

Split PAX into two groups, lined up and went for short mosey around office buildings.  Last person in each line ran to front of the line.   Returned to Bradford Bowl.


•SSH – 20 IC

•Tappy taps 10 IC

•Sun Gods 10 IC each direction

•Monkey humpers 10 IC

•Mountain Climbers 20 IC


•Bear crawl up hill behind stage

◦15 Burpees at bottom

•Bear crawl up again followed by 10 Monkey humpers

The Thang

Short mosey back to the middle of Bradford Bowl….PAX paired up with partner …complete total number of below exercises together… one partner runs to stage while the other completes.  Optional extra credit given for 5 hand release Merkins on stage.  The Plauge was spotted earning EC every time…  

•Merkins – 100

•Air squats – 150

•Big boys  – 100

•Burpees -50


PAX was constantly moving with sprints to/from the stage.  The Thang started around 5:40 and Omaha called at 6:03. 


•Flutter kicks

•Plank for 60

•American Hammer

Circle of Trust – Namarama – although VQ tried to name our FNG first.  FNG named T-Bird.  

Announcements – 2nd F at Casual Pint this Wednesday; not too late to donate to juvenile diabetes event and opportunity to support Waffle House (more information online).  Stella read short quote about focusing on what we have, instead of what we don’t have.  Encouraged everyone to focus daily on small things we take for granted and that this helps us practice gratitude.  Prayer requests made and prayer followed.  Special uplifting words/thoughts/prayer about Waffle House made and ended COT. 

The Ego is the Enemy discussed followed.

F3Omaha - 4302 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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