May 23, 2019 | Futurama | 48 degrees and Cloudy

PAX: Brazilian, No Doze, Cyclone (Respect), Safe Ride, Round 2 (FNG-Julian, Respect), TC (Respect), Lucky Charms, Tater Tot, Honey Stinger, Toad Stool, Twin Peaks, FDIC, Big One, Swinger, Bubbles, The Plague

QIC: Blue Suede (VQ)

Blue Suede welcomed the PAX.  After reviewing the F3 Mission Statement, Motto and Disclaimer, the PAX moseyed to Warm-A-Rama.


SSH –30IC | Tappy Taps – 10IC | Step Ups – 10 (5 each leg) | Sun Gods 10IC (each dir) | Batwing: 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold | 20 x overhead claps | Dips – 20


Blue Suede explained the Thang: Heart Break Hill 1-2-3. He instructed each guy to partner up and take turns flapjacking this workout. One PAX would be doing one of the exercises that started with the upper body, then to core and then to lower body. Each partner would work together to achieve 100 merkins, 200 LBC (counting each), and 300 squats. The other PAX would be running up Heartbreak Hill. When that PAX returned they would flapjack and once they cycled through each of those workout they would rinse and repeat.

PAX moseyed down the hill and began the workout. Bruisers stayed at the bottom of the hill throughout.

All groups finished at least one round and a few were able to rinse and repeat.  After a much desired OMAHA call the PAX moseyed back up the hill below the steps for:


 Flutter Kicks x 20 IC | Superman x 3 for 10 counts | American Hammers x 60 IC


Upcoming ”Man Shower” for Bubbles and OMT 5/29 at 6pm at Barrett’s B Bar

Double Murph at both sites (District and Aldrich) on Memorial Day – 5:30 am and 7:00 am. at both sites. Coffee in between and after.

Update on CSAUP we were able to raise $500

FDIC finished with a prayer by asking for God’s comfort and healing for several PAX who have family who are having health issues.  Grace and Peace!


Blue Suede

F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply