Date: Friday, 7/22/2022
AO: The Woodshed – Elmwood Park, Omaha
Weather: 72°, 60% Humidity, 5 MPH SE Wind
Q: Bayside
PAX (8): Armbar, Bayside, E-85, Grease Fire, Othello, Sister Act, U-Haul, Wiley
Smurphers (1): Armbar
FNG’s: None
5:30 – Bayside welcomed the PAX to F3.
Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-
invigoration of male community leadership.
5 Core Principals: 1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating
fashion 5. End in Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Not a professional, so modify as necessary.
Warm-a-rama
The PAX circled up and warm-a-rama was completed next to the flags.
Side Straddle Hop (x20 IC)
Tappy Taps (x10 IC)
Big Ones (x10 IC)
Sun Gods (x10 IC both directions)
Cherry Pickers (x10 IC)
Pre-Thang
For the Pre-Thang, the PAX made a short mosey to the picnic tables where 3 rounds of step-ups (x20 IC)
and dips (x20) were completed.
The Thang
After a mosey to the parking lot near the Elmwood Park pavilion, the PAX paired up into groups where a
2 man grinder would be completed. While the first HIM ran the circle around the pavilion, the other
individual completed the below exercises AMRAP starting with the first one. Once back, they switched
off and that same exercise was completed by the person who had just finished running. For the next
round, the next exercise was done, and so on.
Merkins
Air Squats
LBCs
Alternating Shoulder Taps
Bonnie Blairs
Flutter Kicks
Carolina Dry Docks
Bobby Hurley’s
Heel Touches
Burpees
Rinse & Repeat
6:05 – Omaha was called and the PAX moseyed back to the flags, where Low Dolly’s, Gas Pumpers, &
American Hammers (Rancid style) were completed. Name-a-rama followed.
Announcements: Flag pass at the Pit tomorrow, as well as upcoming flag passes at Stormbreaker and
Main Stage. Pop-up at Whetstone Ridge.
Prayer Requests: For Rancid (and the Wrigley family), who lost a brother yesterday.
COT: (Switching to first person) For my COT, I wanted to speak about the importance of finding a shield
lock, whether it be with other F3 HIM or outside individuals. For me, one of the best things F3 has
brought me is my shield lock, which has not only held me accountable in posting 5-6 days a week, but
also the fact that I now consider these men true friends. I know I can count on any of those guys
whenever I call upon them. When I was supposed to Q the Woodshed 3 weeks ago, but ended up being
unable, I was able to call upon Escobar, who was more than willing to take the Q with a mere 30 minutes
notice. Did he like the smurph route I had worked out, absolutely not, but he still did it with a smile on
his face, or I at least like to think he did. Find that shield lock, hold each other accountable, and become
friends. I guarantee it will be worth it.
Bayside took the PAX out in a Ball of Man.
AYE!
Bayside