Weather: Cloudy, 36°F, Feels like 36°F, Humidity 79%, Wind 7mph from WSW

14 PAX: Kickstand, Busser, Schrute, Double Nickel, Beans, G-string, Levy, Sundance, Duracell, Razzle Dazzle, Dozer, Low Flow, Knobs, Amadeus

QIC: Knobs

WarmARama: 5:32 (6 min)

• Imperial Walkers

• Silent Side Straddle Hop IC

• Sprinklers IC

• Tappy Taps 10 IC

• Big Ones 10 IC

• WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC

• MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins

• Number into groups of 3. These will be your partners the rest of beatdown


• Cowpen Burpee’s – 5

• Diamond Merkin on Fence – 10

• Dips – 15

• Repeat 2x

G-string with his “Senior Picture” moment while doing Cowpen Burpees


• Cloudy, 36°F, Feels like 36°F, Humidity 79%, Wind 7mph from WSW Southside: Deconstructed Burpees

• 21 Jump Squats

• 21 Groiners

• 21 Merkins

• 21 Groiners

• 21 Side Straddle Hop

• Rinse & Repeat

• Northside: Gunner’s Playlist

• 10 Hydraulic Squat

• 15 Turkish Get Up

• 20 Goof Balls

• 25 Moroccan Night Club

• 30 Johnny Drama

• Rinse & Repeat

• Push: Run 50 yards, 3 Burpees, then run 50 yard to push partner

Prayers & Announcements:

CSAUP tomorrow

CG Foundation Event Feb 16

Blood Drive Feb 17


Mental Health Check: It’s up to you today to start making healthy choices. Not choices that are just healthy for your body, but healthy for your mind.”― Steve Maraboli

Mental health refers to the state of our emotional, psychological, and social well-being.

It impacts the way we feel, think and act, making it important in all areas of our lives.

Mental health plays an important role in the way we deal with stress, how we relate to others, and the decisions we make in our daily lives.

Prayer: Dear God, please give me strength when I am weak, love when I feel forsaken, courage when I am afraid, wisdom when I feel foolish, comfort when I am alone, hope when I feel rejected, and peace when I am in turmoil.


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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