Wet and chilly out with drizzle

PAX: Fun dip, Boss hog, Double Dip, Chernobyl, Crank bait, Shingles.

4:32 Am

Pull into the lot never being at the Mt. before figuring I had plenty of time to set up and then hit a pre run by 4:45. Little did I know that the football field was a half mile walk while holding a coupon and my bucket o stuff. Alas I get set up but missed that pre run.


Get back up to the flags and hang out with crank bait and shingles prior to the beat down.


I step up to greet the PAX it takes a while with a little trash talk but we get through it. Second F is in full swing

3 F’s




Mission Statement

To plant grow and Serve small workout groups for the invigoration of Male community leadership.

5 core principles


Open to all men

Always held outdoors

Lead in a rotating fashion

And will end in a circle of trust.

Disclaimer of not a professional is given and Warm O Rama starts

Warm O Rama

Mosey/Fast walk with coupons for that half mile down to the field. We take a lap around the track picking up crank baits coupon he just threw over the fence instead of carrying it down. Work smarter not harder.

We get the hips and arms warmed up for what is to come.


Tappy Taps 10 IC

Big Ones 10 slow IC

Cherry Pickers 10 IC

Sun gods forwards and backwards 10 IC

Goof Balls 10 IC


Simple today we are going to compete. We are going to murder bunny 25 yards there and back as many times as possible within the rules. You have 40 seconds to get to the other side and you do this until you quit or do not make the line. If you out there is a Wenkie with exercises to do in between beeps.

Well the PAX immediately say this is stupid but all the same step up to the line and get to work.

Congrats to Fun Dip and Chernobyl for making it to the end. I did as well but would not have if not for the encouragement from others.

Omaha is called and we walk back to the Flags


Rancid imperial walkers. At this point why lay on the wet ground


Speak easy on friday night

Possible 2.0 workout at the pit. DISCUSSION around what time to do it takes a little to long so I intervene to keep the morning going.


Prayers to Scott who is a staple of the Papillion community. He has been diagnosed with ALS and is starting to have a very rough go of it.


So the beatdown was inspired by a show called Physical 100 where 100 of South Korea’s top athletes competed in a game to see who’s body type and athleticism was the best. A lot of the games where elimination based on who could last the longest hence the game we played. But what i mostly took from the show was how the competitors loved to compete more then they loved to win. They would take the harder road instead of the easier one just to have the toughest guy. And it made me realize that sometimes here in the US we only compete to win not to get better, causing people to quit or give up instead of fighting through. I pointed out how the dip brothers had and amazing wrestler who never go peoples best shot because they already decided they were going to lose and didn’t give it there best. So in you lives where we compete all the time seek out the best competition to get better and dont just focus on winning.


F3Omaha - 4190 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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