AO: The Maize

January 12, 2023

Weather – 26-degrees, feels like 12 degrees, Windy

PAX (37): Hoser, Da Fridge, Sister Act, The Plague, Lincoln Logs (Respect, Respect), Boji, Icebox, Da Kine, T-Ball, Party Cove, Peg Leg, Butter, Light Bright, Smurf Turf, ArmBRA, Griswold, Crab Cakes, Big Unit, Tater Tot, Fine Print (No Respect), Vlassic (Respect), Kick Stand, Mufasa, Dr. Thunder, Chowda, Sasqaushhh, Lemu (Respect) Obi-Wan, Sweet Sweet, Khakis, Smelly Cat, Barn Door, Slow Clap (Respect) Steeple, Tea Party, Ketchup, Bogey

VQ: Bogey

Welcome: YHC welcomed the Pax on a windy day with 5 Core Principles, Mission and Credo. 

We took a moment of silence and prayer for our brother down range at F3 Knoxville as Taylor Phelps (F3 Cardinal) passed away, leaving behind a wife and young kids. 


Mosey’d to the basketball court

20 – Side Straddle Hops IC

15 – Tappy Taps IC

15 – Cherry Pickers IC

10 count (each side) – Hip Stretch then Runners Stretch

10 count (each side) – Pigeon


Mosey’d to the hill (our first but not last) and partnered up to complete some work up and down the little hill. 

Bottom: 20 – Mountain Climbers IC 

Up hill: Bernie Sanders 

Top: Plank Hold 

Bottom: 10 (each side) – Oh Yeah’s IC 

Up hill: Bear Crawl 

Top: AMRAP – Bonnie Blair 

Bottom: 15 Alternating Shoulder Taps (IC) 

Up hill: Lunges

Top: Sumo Squats (AMRAP)


Mosey’d back past the parking lot to the bottom of Atlas…much to the disappointment of everyone (including YHC) we were far from down with our hill climbing. We got into groups of 3 to work through a 2-station grinder with a push runner between exercises. 

Station 1 – Cumulative Reps

  • Merkins x 150
  • Squats x 300
  • Monkey Humpers x 200 IC
  • Burpees x 100

Push Group Jogs Up/Down Atlas

Station 2 – Core AMRAP

  • Freddie Mercuries
  • Flutter Kicks
  • LBC’s
  • Heels to Heaven


Mosey’d back to the flags for a rounds of Rancid Style American Hammers.

38 (+1) American Hammers…YHC decided to make everyone do one over (Bogey) on hammers as a thank you to the PAX for his name-a-rama back three months ago in this same parking lot. 


CSAUP is January 28th…Lincoln Logs shared about the food drive boxes and had some on hand to distribute. 

Sasquatch asked for prayers on behalf of his aunty, Nancy

Steeple shared that his mom was recently declared cancer free!


“You don’t rise to the level of your goals…you fall to your habits.” 

-James Clear, author of atomic habits.

This quote led the COT in talking about the importance of not just having a goal, but making sure that your habits are healthy enough for you to fall back on. YHC thanked F3, the PAX and this specific site for helping to give him those healthy habits in his life. Left the PAX with the reminder that as HIM we have the chance to change the world because we already exhibit the habits that impact others. 

We closed in prayer.

SYITG – Bogey (+1)

F3Omaha - 4190 posts

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

The Maize

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