PAX: Gipper, Tenacious D, Icy Hot, Farva, Buster, Ear Tag, Animal House, Milo, Razzle Dazzle, Dozer

Q: Gunner

The Pre-runners finished their distances right at 0600 to join us at the shovel flags for the morning greeting and introduction. I quickly stated the F3 Mission and 5 Core Principles.  No FNGs were present, so we moseyed out from the shovel flags to Halleck Park’s Arboretum to perform Warmarama.

Part 1 Warm-O-Rama

Moseyed over to near Blondy Ruff baseball field for Set 1

  1. 12 IC Windmills
  2. 12 IC Sprinklers
  3. 10 Count Down-dog-Leg O’rama
  4. 20 IC Imperial Walkers
  5. 10 Count Down-dog-Leg O’rama

After Part 1 we moseyed around the Arboretum Trail and performed Part 2 of Warmarama

Part 2 Warm-O-Rama

  1. 10 IC Arm Circles in Plank
  2. 12 IC Mountain Man Poopers
  3. 10 Yoga Toe Taps
  4. 20 Werkins

Pre- Thang

The Pre-Thang consisted of these 4 exercises, but the Pax executed 1 set and we moseyed further for the next set located at a minimal icy location in the Arboretum.

15 IC Mummy Kicks

15 Squat Jacks

15 IC Mountain Climbers

15 Ranger Merkins

Repeated for a total of 3 sets at increased speed

The Work Out-  

The workout took place at the north soccer fields.  A classic 2-man grinder.  One partner performed the exercise as the other partner ran across the field, up to the Papio Trail, performed 3 burpees and returned to switch.

AMRAP Each Exercise until your partner comes back.

  1. Flutter kicks
  2. Groiners
  3. Canoe-Style Hammers (American Hammers with a rowing motion)
  4. Carolina Dry Docks
  5. Bonnie Blairs
  6. Seal Jacks – SSH style
  7. Rosalitas
  8. Crab Cakes
  9. Big O’s On your 6 and make an O with legs Switch directions OYO
  10. Flying T Merkins
  11. Inverted Toe-Touches
  12. Plank Jacks
  13. Alarm Clocks
  14. Monkey Humpers
  15. Mountain Climbers


Lined up at cone for Sprint-Core

Sprinted to other cone – 15 LBC

Sprinted back to other cone – 10 Big Boys

Sprinted back

3 sets of Sprint-Core with a set of Johnny Dramas (1 parallel, 1 toes in, 1 toes out)

Prayer requests

For the Fochek family and for all good metal health


Convergence with Heartland Hope Foodbank donation.


I shared how wonderful the power of each man’s belief in a greater good makes F3 special.  The fact that everyone believes and strives to be good men is inspirational and reassuring.  I stated that no matter what your spiritual believe may be, you all strive to be better men and even a better person towards others, just like the story of the Man we are to celebrate tomorrow-Easter.

F3Omaha - 4190 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