August 2, 2019 | AO – The Woodshed | Elmwood Park | 70°

PAX: Sourdough, Bloodshot, Firewalker, The Plague, Stella, Wario, Toadstool, OMT, Smashmouth, Baby Grand, Ponzi, Safe Ride

Q: Lucky Charms 

YHC welcomed 12 PAX to The Woodshed. Out of Fitness, Fellowship & Faith, we were going to focus on the fitness portion today. Reminded PAX that he is not a professional and to modify exercises as needed. 

PAX performed a mosey into the park for the warm-a-rama. 


  • Windmills 10 IC
  • SSH – 20 IC
  • Tappy taps 10 IC
  • Finkle Swing 10 IC each leg
  • Sun Gods 10 IC each direction


PAX stayed together for a tour of Elmwood Park. From the Warm-A-Rama, PAX moseyed to different parts of the park to complete a set of workouts before performing a quick mosey to the next station.  

Station 1 (Baseball fields)

  • Air squats – 30 IC
  • Cherry pickers – 15 IC
  • Flutter kicks – 15 IC
  • Lunges – 10 IC
  • Merkins – 20 

Station 2 (Grotto)

  • Air squats – 30 IC
  • Dips – 15 
  • Mountain climbers – 15 IC
  • Burbees – 10 IC
  • Merkins – 20 

Station 3 (Pavilion)

  • Superman – Hold for 10 twice
  • Lunges – 10 IC
  • LBCs – 15 IC
  • Air squats – 30 IC
  • Merkins – 20 

Station 4 (Open Field)

  • Cherry pickers – 10 IC
  • Burpees – 15 IC
  • Flutter Kicks – 20 IC
  • Air Squats – 30 
  • Merkins – 20 


  • Dolly’s 15 IC
  • Plank Jacks 15 IC
  • Hammers 31 IC


  • Announcements/Prayers
    • First Friday will be held today, with lunch at Flagship Commons
    • The Pit will have an abbreviated, but still worthy, beatdown on Saturday, Aug. 3
    • August 27 – New Tuesday AO is The Colosseum. Safe Ride is the Site Q
    • Continued prayers for Warrio’s son 
    • September will have a challenge for all F3 Omaha, more details to follow
  • COT
    • Lucky Charms noted today’s workout was inspired by the idea that it can be tough to drive out the negative and bad things that pop up in our lives. We stayed together today as a reminder that the group of men in the circle are here without question and help each other through the most physically challenging part of each of our days. Lean into the group for support. Know that you have people in your corner. We gather for the toughest physical part of our day together, welcome others in your life to help you fight through challenges, including but not limited to F3 HIM.
  • TAPS/Prayer
    • YHC said a brief thank you for giving us a group to help us drive out the negative in our lives and asked that today’s fitness was the toughest part of their day and allows everyone to head into the weekend on a positive note. 
  • Coffeteria/3rdF at Starbucks


Lucky Charms

F3Omaha - 4299 posts

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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