The Horse Track AO | Stinson Park | January 3, 2019 | 38 degrees

PAX: Bubba Gump, Walk On, Bluegrass, Folsom

QIC: Wait Time

Walk On covered the F3 Mission Statement and Disclaimer


Imperial Walkers x 20 IC | Spider Man x 15 IC | Alternating Shoulder Taps x 15 IC | Plank Jacks x 15 IC

THANG: The Big Board

PAX selected a partner and then proceeded to do 100 reps each of squats, merkins, burpees (25), overhead press and reverse merkins.  One of the two partners did the exercise then traded off with his partner who held plank.

The workout continued with individual exercises of 50 reps each with a hill run and optional uphill summersault thrown in for extra credit.  Exercises included front raises, toe raises, dips, hammer curls and squat to overhead press.

6 Minutes of Mary:

Chillcut Holds 30 seconds each | Chillcut Jacks x 15 IC | Flutter Kicks x 15 IC | American Hammer x 15 IC

Circle of Trust:

Notice of upcoming workouts.

Walk On shared a family story (see attached) and the workout was dedicated to Tinley Wessels.  Walk On gave a quick prayer and the PAX headed to Pauli’s for some Fellowship.

1_3_19, 6_56 PM Office Lens.jpg



F3Omaha - 4302 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