June 22 / Swanson Elementary

AO: The Coop

Q: Golden Pike

PAX: Lansbury, Ditty, Biff, Dexter, Rosetta, Oompa

Announced: The Mission Statement, Disclaimer, and Five Core Principles.


We did 12x of the following:

  • Sun Gods
  • Reverse Sun Gods
  • Cherry pickers
  • Seal claps
  • Imperial walkers

Abe Vigodas

And some stretching


Two man grinder on the soccer field up to the hill. On the hill the runner did three burpees while the partner did their own choice of the following exercise types AMRAP.

  • Arms 
  • Core
  • Legs

The Thang

Dice Wars

  • Divided PAX into two teams.
  • Handed one team the red dice and the other the blue dice.
  • One man called out an exercise and rolled the two dice for his team and the other called out an exercise and rolled for their team.
  • Higher number made the group do their exercise times X3
  • If there’s a tie, we had a roll off.
  • If a team rolls 7s, they did their exercise and the other team did Al Gores..


  • Frozen Freddies
  • Heals to Heaven
  • Another exercise I can’t remember


There’s often stories we tell ourselves. There are records in our heads playing these stories over and over. And we tend to let other people write these stories for us with negative talk. Every critical word or argument stays in our head. We need to remember that we are not those stories. We are the stories we write for ourselves. And we need to remember that we can create a better story of our worth and respect. We can fill it with the positive words and memories of others. Play those stories over and over in your head. You have the control.

F3Omaha - 4303 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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