Date: Friday, 3/10/2023

AO: The Farm – Sarpy County Fairgrounds

Weather: 30°, 85% Humidity, 10 MPH NW Wind

Co-Q’s: Bayside, Schrute

PAX (11):  Bayside, Beans, Chernobyl, Double Dip, Dozer, Escobar, Farva, Fun Dip, Knobs, Razzle Dazzle, Schrute

Pre-Runners (8): Chernobyl, Double Dip, Escobar, Farva, Fun Dip, Jean Claude, Razzle Dazzle, Schrute

FNG’s: None

5:15 – Bayside & Schrute welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion          5. End in Circle of Trust

Credo:  Leave no man behind but leave no man where you found him.

Not a professional, so modify as necessary.


Schrute led a short Warm-o-rama near the flags. 

Tappy Taps (x10 IC)

Big Ones (x10 IC)

Schrute’s Thang:              

The PAX took off on a short mosey around the block and then headed to the stage at the fairgrounds.  The following exercises were completed.

Derkins (20x)

Dips (30x)

Dying Cockroaches (20x IC)

Step-Ups (20x IC)

Swiper Sit-Ups (20x)

Dirty Plank (30 count)

From there, the PAX made the short move over to the fairground’s bathroom wall where a Wall Conveyor was completed.  A Wall Conveyer is completed by each PAX being balls to the wall, moving down the wall to the end of the line, where they then go right side up and run to the beginning of the ‘conveyer’. 

With a couple minutes left in Schrute’s portion of the beatdown, he decided to mosey the PAX to the covered area of the fairgrounds, via the Railroad St route.  At that point 10 burpee pull-ups were completed, which completely burnt out what remained of everybody’s arms. 

Bayside’s Thang:

Now that the PAX were really suffering, Bayside figured some cardio would help and had the group mosey around Springfield and complete leg, core, and arm Steinl’s at various locations. Bayside’s version of a Steinl is 3 sets of 3 exercises, 10 reps of each, without stopping.

Buffalo Park: Legs Steinl

  • Air Squats
  • Bonnie Blairs (IC)
  • Bobby Hurley’s

Springfield City Park: Core Steinl

  • Low Dolly’s (IC)
  • Flutter Kicks (IC)
  • LBC’s (IC)

Main St & N 2nd St: Arms Steinl

  • Merkins
  • Alternating Shoulder Taps
  • Carolina Dry Docks

6:10 – The PAX moseyed to the flags where Sarpy Slammers were completed.  Name-o-Rama followed.

Announcements: Congrats to Squeaky Clean on his recent recognition for his charitable work with Heartland Hope. A ton of 2nd events going on.  Check slack for details. St. Patty’s Day convergence at Block Party next Friday with The Duke of Douchebag on Q.  F3 Omaha 5 Year Convergence on April 22nd at The Oracle.   

Prayer Requests: None

COT: Yesterday (March 9th) was the 2-year F3 anniversary for Schrute and 1 year F3 anniversary for Bayside.  Words of gratitude were said by both.  What a journey it’s been!

Bayside took the PAX out in a Ball of Man.


– Bayside & Schrute

F3Omaha - 4192 posts

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

The Farm ,

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