03/22/18|The Golden Spike AO|Burke High School|Temp: Around 38 degrees

PAX: Folsom (traitor), Wait Time (traitor), Hard Hat (traitor), FDIC (traitor), Room Service (traitor)

Q: Ponzi

Intro & Disclaimer Given

Ponzi informed the group they were all considered traitors for showing up to Golden Spike instead of The Woodshed and would be punished accordingly.

Moseyed to the field.


Folsom’s sobriety was tested after a late night of basketball watching with some Sobriety-Style Sun Gods x11 IC then reverse

Burpees x5

SSH into Smurf Jacks into SSH back into Smurf Jacks

Tempo Merkins x5

Tappy Taps x10 IC

Monkey Humpers x15 IC

Tater Taps  x10 IC

10 Jump Tucks then double time Jump Tucks

Short mosey to the track

100 meter dash – slowly increase effort from 0 to 100% then jog half the turn and headed to the field for…

The Thang:

Round 1:

20 yard dash as group -> 20 Werkins

20 yard dash -> 15 Knuckle Merkins

**Audible was called at this point and Wait Time was forced to take over as Q while YHC may or may not have needed to squat in a nearby bush/tree area. Turns out the real traitor today was the Q’s body. Wait Time attempted to read the chicken scratch in the dark and the workout continued on for a few minutes with various merkins every 20 yards.

Ponzi returned to the workout (tights-less) & the beatdown continued.

Following round 1, PAX ran up the stadium stairs then back down to the field.

Round 2:

*Theme of 20 yard dashes followed by a specific exercise continued

20 Monkey Humpers IC

20 Merkins

20 Carolina Dry Docks

20 Gas Pumpers IC

Bear Crawl the last 20 yards

Run a set of stairs then back to the field for round 3

Round 3:

*Theme of 20 yard dashes followed by a specific exercise continued

20 Copperhead Squats IC

20 Knerkins

20 Cherry Pickers while holding air squat aka People’s Chair

20 Freddy Mercuries IC

Bear Crawl last 20 yards

7 Burpees

Ran 1 set of stairs

Round 4:

20 Lunge Sqauts (10 each leg)

20 Merkins

20 Overhead claps while in People’s Chair

20 Pickle Pushers IC

Sprint Finish

10 Burpees OYO

10 Jump Ups

6 Mom:

Frozen Scissors (2 – 10 counts)

Eagle-Boat Pose (2- 10 counts each side)

Folsom Hammer to end it!



  • Wild Kingdom starts Tuesday! Let’s show out big time and support Tonight Show!

Ponzi discussed keeping an eye out for “The 6” and how this extends outside of just workouts. Encouraged everyone to “lookout for the 6” by reaching out to guys we haven’t seen in a while, guys who may be struggling, or guys that just come to mind randomly. Lastly, looking out for the 6 includes inviting FNGs and guys who need this more than we may even know. Shared a story with the group about how a teacher invited a kid to join choir which changed the whole outcome of the teenager’s life b/c it made him feel valued and like someone cared about him. We can do the same by inviting guys to join us. We never know what someone might be going through and just the simple act of inviting them to join F3 might change their life. It has for many of us already.

Article–> https://www.psychologytoday.com/us/blog/luminous-things/201802/changing-the-narrative-part-2

Ended with a prayer for safe travels for Folsom’s family, FDIC’s wife (Alicia) to find a new job, and brothers we haven’t seen in a while and some that we have who needed prayers.



F3Omaha - 4299 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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