September 17, 2019/ AO – The Colosseum/Beautiful calm morning.

Pax: Gumbo, Tin Cup, Crawl, Tenderfoot, Chicklets (RESPECT), Folsom, Safe Ride, Toadstool, Stella, Bloodshot, Gipper, Stones, Room Service, Honey Badger, Saul, Dufrane, Biggie Smalls, Beta Max, 40 Grit, Tug Boat, Tater Tot, Honey Stinger

Q: Clorox

Clorox promptly welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made there way onto the track.


The PAX moseyed around the track for a lap and continued to midfield for warm-a-rama.  Once at the location, the following exercises were performed:

  1. SSH x 25 IC
  2. Windmills x 20 IC
  3. Copperhead Squats x 20 IC


The PAX counted off into groups of 5, then moseyed down the football field to the North endzone. Each group then completed 5 unique exercises with little rest between each set. Once all five exercises were complete, and all groups done, all PAX sprinted to the South endzone and back. This sequence of events occurred in succession 4 times. The following exercises were performed:

Merkins – 25 IC

LBCs – 25 IC

Mountain Climbers – 25 IC

Bobby Hurleys – 25 IC

All PAX met in the midfield for some Mary, to finish off the workout.


  1. Flutter kicks x 25 IC
  2. American Hammers x 52 IC


Psalm 139: 14

“Be strong. Be brave. Be fearless. You are never alone.”

1 John 5:4

“God is with you – wherever you may go and no matter what life brings”

Clorox explained how traveling, and being away from family can make one feel isolated and alone. While traveling always take advantage of F3 locations if possible! Remember, you’re never alone, even if it feels like it. Sky Q is always there, as are your brothers.


  • Biggie Smalls announced signups for the marathon are heavily discounted, urging all PAX to participate and get registered if they’re so inclined.
  • 2nd F family event on September 20th at Valas. Thanks to Crab Cakes for organizing.
  • 2.0 workout at the Oracle and the Pit the following day on September 21st.  TBoth AOs will still be holding a regular beatdown, sans 2.0s. 

We ended in prayer. 

Much love!


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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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