Friday May 19, 2023

Woodshed – Elmwood Park (60th & Dodge, Omaha, NE)

Boji 1 YR Q.

56 Degrees & Sunny. Slight north cooling breeze

19 PAX: Sputnik, Frosty, Spreadsheet, Lansbury, Smelly Cat, Good Looking, Stapler, Mac-N-Cheese, Gunner, Ice T, Buns of Steel, Slow Pitch, Black Jack, U-Haul, E-85, Safe Ride, Golden Pike, No Cry, Boji

QIC: Boji

5:30am: Boji welcomed the other 18 PAX to F3 & The Woodshed. He began by stating the F3 Mission Statement, 5 Core Principals & Credo.  He let everyone know  that he was not a professional and to modify as necessary.  We had no FNG’s this morning. 

The PAX moseyed south towards the cart path hill for Warm-O-Rama

  • 20 Sun Gods IC (10 Front & 10 Back)
  • 10 Cherry Pickers (IC)
  • 6 Big Ones (3 on each side, slow count)
  • 10 Tappy Taps (IC)
  • 20 Side Straddle Hops (first 10 counted out loud (IC), second 10 (IC) in silence)

The PAX stayed in the same area for the Pre-Thang as we did for Warm-O-Rama:

Pre Thang: 2 Minutes of Merkins 

The Thang – 2 Man Grinder

Boji split the PAX up into pairs of 2.  There were a list of exercises on a sheet at the bottom of the hill on the cart path.  The exercises on the sheet were to be completed in a cumulative total before moving onto the next exercise. One member of the team was at the bottom of the hill doing the exercises on the sheet while the other member ran to the top of the hill, executed 3 burpees, and then ran back down to relieve his partner. This went on until Omaha was called.    

Following are the exercises listed on the sheet at the bottom of the hill:

  • Bottom Station
    • 200 Squats
    • 200 Big Boy Sit Ups
    • 200 Merkins
    • 200 Bobby Hurleys
    • 200 Carolina Dry Docks
    • 200 LBC’s (not IC)

Omaha was called at 6:00am We grabbed the lights & moseyed back to the shovel flags.

Mary: Boji called on Pax to get on their six for Mary:

  • Stapler led us in flutter kicks (20 IC)
  • Frosty led us in 20 Big Boy Sit Ups
  • We did a round of Rancid Style American Hammers


Announcements / Prayer Requests

  • Brick Builder 6/3
  • Pop up at Elkhorn North Monday 3/22/23
  • Freed to Bleed coming up in the next couple of weeks.
  • 6K tomorrow morning for those looking for 1st & 3rd F opportunities (check slack for details)
  • May is mental health awareness month.
  • I am sure I have missed something….check slack


Boji told the story on how he became part of F3.  On a morning run prior to moving to Omaha and Slow Pitch called him into the circle to work out with the group.  This was a very important moment for me as ultimately provided me with a core group of high impact men to interact with when we did move here.  I will never be able to pay back to F3 what it has given me but I will certainly try.  I encourage all newer PAX members to lean in hard to F3. 

Boji led us out in Prayer

Thank you to Stapler for allowing me to lead the workout at the Woodshed this morning.  It has been a great year and I am looking forward to next!  – Boji

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