August 30, 2019/AO – The Woodshed/Temperature: A comfortable 66.

Pax: Gunner, Hightower, Honey Badger, Baby Grand, Clorox (Hate!), FireWalker, Bloodshot, The Lifestyle (Hate!), OMT, Huffy, Smashmouth, Safe Ride.

Q: Safe Ride

Safe Ride welcomed the PAX to F3 Omaha at 5:30.  Mission Statement and Disclaimer given. Beatdown commenced. 


The PAX moseyed from the shovel flags to the street and then down to the grotto.  Once at the location, the following exercises were performed:

  1. SSH x 20 IC
  2. Tappy Taps x 12 IC
  3. Mountain Climbers x 15 IC
  4. Dips x 25
  5. Derkins x 15
  6. Dips x 25
  7. Merkins x 15


6 x 6 Minute Abs

Station One: The Grotta

  • The Alphabet (Safe Ride needs a refresher as he may have skipped the letter “L”.
  • Australian Snow Angels
  • Gas Pumpers
  • American Hammers

The PAX moseyed from the Grotto to the corner of the four way stop sign in Elmwood. 

Station Two: The four way stop

  • Plank
  • Big Boy situps
  • Chillcut
  • Dolly
  • American Hammers

The PAX continued the mosey up to the stair area on UNO’s campus.  Wall sit for one minute.  Balls To The Wall for one minute.

Station Three: UNO

  • LBCs
  • Reverse crunch
  • Flutter kicks
  • American Hammers with a twist.  The plan was for each HIM, one by one, ran up and down the stairs while the PAX performed American Hammers IC. Safe Ride quickly called an audible after the first HIM, Huffy, slowly descended the stairs and instructed two men run the stairs at a time (and then three).  The Hammers (66 in total) continued until all PAX completed the run up and down the stairs.

Mosey from UNO back to the four way stop.

Station Four: The four way stop part deux

  • Marge & Homer
  • Chillcut
  • James Bonds
  • American Hammers

Mosey to the area behind the Pavilion in Elmwood Park.

Station Five: The Pavilion

  • Plank Jacks
  • Protractor
  • American Hammers

Finally mosey back to the shovel flags for some Mary. =)

Station Six: The Shovel Flags

  • Freddie Mercury
  • Dying cockroach
  • American Hammers


  • Smashmouth informed Safe Ride that his “weakness” was his hip flexors and the repeated American Hammers were getting to him. Safe Ride informed the PAX that he (Safe Ride) personally has a lot of weaknesses.
  • A concerned undergraduate (with a possible man bun) asked if the group was a “cult”. The PAX quickly asked the person to join F3. We’ll see if he returns to the scene next week.


Safe Ride read the following quote: “It’s being here now that’s important. There’s no past and there’s no future. Time is a very misleading thing. All there is ever, is the now. We can gain experience from the past, but we can’t relive it; and we can hope for the future, but we don’t know if there is one.” – George Harrison. While the PAX was enduring the 6 x 6 minute abs all we thought about was the exercise. We should strive to do that in our lives. Don’t dwell on the past. Don’t worry about the future. Live in the present.


  • Triple Murph this Monday.
  • Two club challenge at Milt’s on 9/14. Contact Ponzi if you’re interested.
  • 2nd F event at Vala’s on 9/20.
  • 2.0 workout at both AOs on 9/21.
  • Working on getting a pop up AO some night in September and/or October. Keep on the lookout.

Ended with a quick prayer.

Go live in the present on this wonderful Friday!

Much love,

Safe Ride

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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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