Weather: 9 degrees with -6 WC Temp. Icy ground and air was still.

14 PAX: Good Looking, Betamax, Wentworth, Sputnik, Sandy Cheeks, Stapler, Beans, Huffy, Joe Buck, Hoohah, Polaroid, Honey Stinger, Rocket, Knobs

QIC: Knobs

At 5:02 YHC Pulled into the parking lot parked my car and immediately busted out with excitement getting ready to get after it. This is a beatdown I’ve been looking forward to Q’ing for sometime now. Prerunner’s we’re out getting in their 5+k in this string wind and cold air.

0530: Knobs greeted all the PAX ran through the Core Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! Credo is to Leave no man behind, but leave no man where you found him! I reminded the PAX that there is a serious risk of injury so they should modify as needed. No FNG’s today so let’s mosey for WarmARama!


• Tappy Taps 12 IC

• Big Ones 12 IC

• Albatross Bat Wings add Johnny Drama calve raises (fwd, backward, seal claps, chinook) & Cherry Pickers 10 IC

Pre-Thang: Go to the park tables. 2x

• Step Ups 20

• Dips 20

• Derkins 15

• Gas Pumpers 15

• Thunderstruck Side Straddle Hops w Merkin: After we finished the Pre-Thang, Knobs gathered up the PAX for one more exercise, Thunderstruck Merkins! YHC played Thunderstruck by AC/DC while the PAX did SSH, once they said ‘Thunder’ in the song, we all hit the ground for a merkin…. The PAX all agreed that this was basically 31 burpees in 3 minutes haha!

The Thang: For this, YHC Numbered of into 4 Groups. 3 stations and 1 Push Group. We moseyed from the park benches about a 1/4 mile to another parking lot by the baseball fields. I set up the stations in a triangle, but had the PAX run in a circle from station to station. The music was blaring and the PAX were laughing and having a great time.


(In Succession)

• 15 Burpees

• 15 LBC (IC)

• 15 Imperial Walker (IC)

• 15 Merkins

• 15 Plank Jacks (IC)

• 30 Air Squats.

• Start where you left off; Rinse and repeat;


(In Succession)

• 15 Alt. Shoulder Tap (IC)

• 15 Lunge (IC)

• 15 American Hammer (IC)

• 15 Ranger Merkins

• 15 Monkey Humpers

• 15 Sumo Squats (IC)

• Start where you left off; Rinse and repeat


(In Succession)

• 5 Groiner

• 10 Lt. Dan’s (Lunge, Lunge, Squat)

• 15 Carolina Dry Dock

• 20 Freddy Mercury (IC)

• 25 Moroccan Night Club

• 30 Johnny Drama on Curb

• Start where you left off; Rinse and repeat

Beatdown Playlist:


T-Claps for Blood Drive and Chris Gradoville Scholarship Event

CoT: Who has read Atomic Habits by James Clear? In this book he talks about Tiny Changes one can make to have Remarkable Results…

The 1st law (Cue): Make it obvious.

The 2nd law (Craving): Make it attractive.

The 3rd law (Response): Make it easy.

The 4th law (Reward): Make it satisfying.

How can you apply this to your day to day routine? Habits are the compound interest of self-improvement. Success is the product of daily habits – not once-in-a-lifetime transformations.

Coffeeteria at Roast!

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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