5/7/19 | The Woodshed AO | Elmwood | 41 Degrees

PAX: OMT, Lifestyle (Hate), The Plague, Point Break, Caesar (Hate), Caboose, Reading Rainbow (Hate), Swinger, Lucky Charms, Ponzi, Borland, Khakis (Respect), Safe Ride, TC (Respect), Honey Stinger, Tatar Tot, Polaroid, Toadstool

Q: Bubbles (Hate!)

Bubbles welcomed the PAX, gave the mission statement and the disclaimer.


The PAX moseyed to the grotto and waited for the Bruisers (Tatar Tot & TC), to drive over from the shovel flags. The PAX planked until they got there and Warm-A-Rama started.

SSH x 25 IC

Impearl Walkers x 20 IC

String Rippers x 15 IC

Tatar Taps x 10 IC (Lead by Tatar Tot)

High Knees x 15 IC

Dips x 15 IC

The PAX then moseyed to the stairs for the thang. During the run, it was discovered quickly that the run was much longer than anticipated and many PAX let the Q hear it. Thanks, guys!

The THANG: Grinder

The instructions of the grinder were given out and the PAX teamed up into groups of 3. Once the grinder started, it was determined that the majority of the PAX did not listen to instructions, Bubbles may have yelled at a few of you to “get it together”, but it was all in love.

Partner 1:                      Partner 2: Partner 3:

Big Boy Sit-ups              Air Squats Run Between Partners and up Stairs

Merkins                          Gas Pumpers

Monkey Humpers         Burpees

Flutter Kicks                   Bobby Hurley’s

Mumble chatter at this point fell to a minimum as it was determined that running the stairs in between each station, was…difficult. “Wow, did you just realize that mumble chatter just stopped” – Tater Tot. At one point The Plague gave me the “your number one finger” as he ran past. I felt so special!

The PAX made it through the entire grinder and just before we rinsed and repeated, Omaha was called.

The PAX then moseyed back to the shovel flags for some Mary.

6 MoM:

LBC x 20 IC

Low Dolly’s x 15 IC

V-Ups x 20

American Hammer x 25 IC (Lead by TC)


Bubbles talked about how we all need to be modern day warriors. We need to be leaders, not only at home, but at work, in F3, and also in every aspect of our lives. F3 is about all of us coming together to make something bigger than ourselves. We might follow one leader at each workout, but there are many leaders throughout a workout. We all lead in our own ways during a beat down, which makes what we do so amazing. If we work together and help each other become better men, then we can be great in everything we do. The following excerpt is from “Freed to Lead” and was shared with the PAX.

“Any man who wants to be a modern-day warrior has to deliberately search for the hard things in life or everything he does will be easy. If he doesn’t do that, if he doesn’t search, then it’s all work and no play, and that makes Jack a dull, soft and inert man. It makes him a sad clown. What would a modern-day warrior look like? He’s the kind of man who says, screw the easy way. To hell with what the culture says. Don’t slow down, speed up. Follow me! I’m making the hard path. You take the easy way, in fact you probably should. The rest of you, the one and two thousand guys, you come with me. We’ve got hard play to get after” (Freed to Lead, 87).


  • CSAUP – To take place on Sunday, May 19th
  • Prayers for the group of F3 Omaha men that will being going to KC over the weekend to help them kick things off right.
  • Prayers for Honey Stinger and Honey Badger’s mother. We are here for you, and thinking about you and your family.

The Plague closed us out in prayer

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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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