Date: 4/25/23 

Weather:  42 F, Clear skies, light 5-10 mph breeze  

6 PAX: Crankbait, Stranglehold, Black Tuesday, Low Flow, Icy Hot, T-ball 

Q: T-Ball  

As I pulled into the parking lot of Gross High school and wasn’t familiar with the surroundings, I saw 3 vehicles in the lot and no flags as I didn’t arrive until 4:55 am. I needed to take a jaunt around the school and football field to get acquainted with the surroundings, but was reassured seeing the F3 stickers on the car windows of the vehicles and knew I was in the right lot. Was greeted by the prerunners and the PAX joined me at 5:15 for the F3 introduction, core principles, Mission statement, Credo and exercise disclaimer. No FNGs present.  


YHC led the PAX in 15 SSH IC and then proceeded to mosey around the North side of the school. We stopped after the first 2 stair wells to do 10 slow windmills IC and 10 slow Big Ones IC. We then continued said mosey around the east side of the school for a 10 count of Tappy Taps and 10 count of Imperial Walkers, followed by finishing our mosey and doing 10 Sun Gods IC Fwd/Backward to complete WOR. YHC then led PAX down to the bottom of the stairs and we utilized the grassy hill for the Pre Thang. 

Pre Thang: We split up in groups of 2, with one partner doing Bernie Sanders up to the top of the hill and then 10 Monkey humpers IC, while the partner did Air Squats until their partner returned to push them. 3 rounds of this were completed to some grumbling and some funny mumble chatter from Low Flow before we called Omaha on this and pushed to the football field for the Thang. 

The Thang:   This was a team beatdown with PAX grouped together in 2 groups of 3. PAX began at the endzone with their team and ran out to 10 yd line, perform 10 of an exercise, run back to goal line, then run out to 20 yd line, doing 20 of next exercise, all the way to the opposite goal line.  When the first runner returned, a second runner would take off from that team and so on.  Once round 1 was completed, there was a round 2 waiting with separate exercises to complete.  Exercises below for round 1 and 2: 

Round 1:  10 Burpees, 20 Merkins, 30 Heels to Heaven, 40 Sumo Squats, 50 Carolina Dry Docks, 40 alternating lunges, 30 LBCs IC, 20 Werkins, and 10 Burpees. 

Round 2:  10 Squat Jumps, 20 Knerkins, 30 Mountain Climbers IC, 40 Flutter Kicks, 50 Air Squats, 40 SSH, 30 Ranger Merkins, 20 WWI Big Boys, and 10 Boxcutters. 

After some great mumble chatter, more laughs, YHC complaining of having to wear 1970’s nut hugger shorts for my high school basketball team and us having a tile floor for our basketball court in my high school (while simultaneously praising the endless awesome turf football fields in the Omaha metro), Omaha was called at 5:50 am.  We proceeded to the flags for 15 reps of Flutter Kicks IC followed by 2 rounds of American Hammers Rancid Style and Name-o-Rama. 


-Dozer has his VQ at Danger Zone this week, Stranglehold asked for prayers for his uncle Ron, who is dealing with health problems, and T-ball congratulated all those who participated in the F3 blood drive this past Friday. 

Circle of Trust:   

I was so excited to Q swap with Farva and get down to Catamount to see what this site was all about. Knowing the kind of guy Farva is, I’m sure he was having just as much fun at the Whetstone. Not getting to work out with these PAX very often, I took the time to introduce them to me, who I am, my family and M, as well as what I do for a living. I shared that my oldest son just turned 15 and I’ve been in a very reflective state of mind lately, remembering specific moments from when he was born and just how fast this ride I’m on is going. I am reminded constantly of the need to learn from my M and my children, to squeeze every moment of joy and to be present with them as much as I can. I rely heavily on my F3 bretheren to continue to show up to inspire me, to share their successes and struggles and to apply those to my daily life so that I can continue to rock the best job I’ve ever had—being a dad to my 3 kids and husband to my wife Shelly. YHC led us out in prayer. 

BTW, this coffeteria has 4 slot machines in the gas station. Just jumped into my top 3 favorite AOs Farva!!


F3Omaha - 4192 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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