7/26/2019: The Woodshed 

PAX: Cyclone (respect), Flo, Brazilian, Twin Peaks, Stella, Safe Ride, Honey Stinger, Folsom, OMT, Gunner, Lucky Charm, Smashmouth, The Lifestyle, Ponzi, The Plague, Baby Grand, Trademark, Twilight. 

Welcome FNG Brian Troia “Steamroom”

QIC: Honeybadger –

Honey badger welcomed Pax, provided disclaimers and purpose of F3. Pax then moseyed to the grotto for warm-a-Rama


SSH 20 IC → Windmills 15 IC String rippers 15 IC – →  Cherry Pickers 20 IC→ Hillbillies 20 IC, Sun Gods 20 IC


Pax completed 20 merkins, 20 derkins, 20 Mt Climbers IC, 20 Plank Jacks IC, 20 Chilly Jacks IC. In between each of these exercises, pax completed 20 box jumps- we may have done 15 the last two sets. Pax then moseyed back to the baseball fields for THANG 2


Pax numbered off in four groups. For this activity there was a quarterback and receiver. Each pax shuffled their feet as passing routes were run. If a pass was dropped, the group completed 5 burpees. 


Flutter Kicks 20 IC → Gas pumpers 20 IC →Scissor Kicks 20 IC- American Hammer 20 IC

Circle of Trust

Announcements & Prayers:

  • Thoughts and prayers to Wario’s son with a successful surgery. 
  • Prayers to honey mama for continued strength in this battle 
  • Reminders of new AO The Pit-At Halleck Park – Saturday 7am

Message from the Q – Honeybadger: 

Message- Monitoring the adult and child parts of you-the child that wants to play, loses focus and distracts vs the adult that is focused, concentrated and rational. Giving each part attention and to be present when appropriate, and keeping the adult in charge. 



F3Omaha - 4302 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply