• Saturday, May 19, 2018
  • 0700-0800
  • 41.259588, -96.130635
  • Temp: 63°F, Humidity: 83%


Seleck, Pinkman, Curds, Headliner, Speed Dial, Penny Pincher, Wait Time, Coach K, Roll Bar, Reba, Specimen, Ethanol, Lemon Law, Jay Stahlecker (FNG- Nutmeg), Placebo, Bob Ross, Seth Johnson (FNG- Vinyl), Bluegrass, Jad Harianne (FNG- Pothole),  I-Beam, Tim Steffensmeier (FNG- Cicero), Room Service, NoDoze, Tonight Show, Ponzi, Gipper, Boom Boom, Justice Coffey (FNG- Dufresne), Tommy Boy, Houlihan

Houlihan & Tommy Boy

On this, the final phase of the F3 Omaha Launch, two salty Natville (Greensboro) Veterans stepped onto Boys Town to meet the Pax of Nebraska’s finest. After being threatened by forecasts of “relentless storms”, these #HIM arose to find the the Sky Q had ordered up a perfect day for a beatdown in the Gloom.

F3 works. And it works because it is designed to give it away. The end result? To invigorate male community leadership. The first step is always #1. And with F3, #1 is to lead a beatdown. So, today’s #ParadeOfHorribles was designed to give each man the opportunity to lead for a moment. And thus, the following sickest unfolded…

A brief Indian Run from the #ShovelFlag through Boys Town for:


  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Mt. Climbers x 20 IC

With that in the bag, we returned to the #ShovelFlag for a special gift from the Natville Pax:

The Thang (pt. 1)

The Steinl (#crowdpleaser)

  • Hold plank for 30 secs, then lower to Chilcutt (forearm) plank for 30 secs
  • 10 Merkins
  • Amazing Spiderman (peter parker, mountain climber, parker peter) right leg
  • 10 Merkins
  • Hold plank for 30 secs, then lower to Chilcutt (forearm) plank for 30 secs
  • 10 Merkins
  • Amazing Spiderman (peter parker, mountain climber, parker peter) left leg
  • 10 Merkins

Let it be known that what began as a slow, methodical 30 count for each plank, quickly escalated to a blistering pace. Solid effort by all men! Then, it was time for:

The Thang (pt. 2)

Balls O’ Fun

5 Teams + 5 Stations scattered across Boys Town. Each team gets a Ball Bag (giggle giggle) with 5 numbered Ping Pong balls & one orange “bonus” ball. Draw a ball and mosey to the corresponding station to perform the exercises awaiting the team. Draw the orange ball and you’re a winner! The Team must perform 5 Burpees before moving on to the next station. Do not repeat a station.

Station #1

  • Hillbillies x 15 IC
  • Diamond Merkins x 10
  • LBCs x 20 IC
  • Calf Raises x 30

Station #2 (brick work)

  • 15 Sun Gods x 15 IC
  • 10 x Jack Webbs
  • Flock of Seagulls x 20 IC
  • Low Slow Flutters x 30 IC (bricks held overhead)

Station #3

  • Windmills x 15 IC
  • Mike Tysons x 10
  • WW1 Sit-ups x 20
  • Squats x 30

Station #4

  • Moroccan Night Clubs x 15 IC
  • Carolina Dry Docks x 10
  • Pickle Pushers x 20 IC
  • Bobby Hurleys x 30

Station #5

  • Copperhead Squats x 15 IC
  • Ranger Merkins x 10
  • Jumping Lunges x 20
  • Freddie Mercurys x 30 IC


Captain Therkin: An ab circuit: 1 American Hammer (IC), 1 Big Boy sit up & 5 Merkins. Ladder up to 10:10:5 (always 5 Merkins in between)


Solid work laid out by the Pax; YHC saw proof that F3 Omaha is primed for some amazing things and cannot wait to see them unfold as I watch from afar as you pour into one another and your community.

Always be EHing. There are #SadClowns that don’t know it yet, but the first day of the rest of their lives is waiting for them on the other side of your invitation to post to an F3 workout.

  • Fitness: the magnet that draws us together
  • Fellowship: the glue that solidifies that bond
  • Faith: the dynamite that explodes throughout the Pax and the community


  • Boom Boom – the last man standing in the battle to post at 100% of the F3 Omaha beatdowns
  • Selleck – seeking service projects and ideas as he leads the 3rd F effort
  • Headliner- any Pax, 2.0s, companies, etc. looking for volunteer opportunities? Click HERE to sign up and serve the Maha Music Festival

It was an honor to stand shoulder to shoulder with each of you today. Greatness abounds.

Grace & Peace,

Tommy Boy


F3Omaha - 4341 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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