11/16/2018|The Woodshed AO|Elmwood Park

PAX: No Doze (Death by Hammer Champion), Danielson (hate!), Placebo, The Plague, Baby Grand, Wait Time, Bubbles (hate!), Tonight Show, Wafflehouse (respect!), Tater Tot, Folsom, Big One, Brazilian

Weather: Balmy 33 degrees

Q: Ponzi

F3 Intro and Disclaimer were given. PAX were informed today would be about COMPETITION. Ponzi is a competitive fellow and has been hoping to beat some PAX at anything for a while now. Plus competition makes us work harder and takes our exercise game up a notch!

Ponzi informed the PAX we would be doing a Stay-Warm-O-Rama this morning. The group were instructed to mosey/run at Ponzi’s pace and do any exercises called out along the way.

Mosey Exercises:

  • 5 Burpees
  • Run some more
  • 15 Monkey Humpers, with “humpers” facing the walking path in case anyone came by for a show!
  • Run some more
  • 10 Merkins
  • Run to Stay-Warm-O-Rama


  • 1st Game of the Day:
  • Duck-Duck-Goose for a few rounds while Warm-o-Rama was ongoing.
  • Followed by Duck-Duck-Bear (Ponzi called an audible. Game was originally going to be Crab-Crab-Bear. Bad idea.)
    • Rule: Loser had to do 5 merkins.
    • Highlights:
      • Brazilian showed some mad sprinting skills and caught the youngest PAX, Danielson
      • Ponzi and Baby Grand had an epic brother bear crawl battle which was lost by Baby Grand
      • Bubbles was no match for Wafflehouse.
      • Can’t remember the rest but lots of bodies (No Doze and Placebo, maybe?) flying everywhere and straight up diving to tag the other man. Plenty of laughter and entertainment.
    • Exercises During the Games:
      • SSH x20 IC
      • Sun Gods Sobriety Style x10 IC
      • Reverse Sun Gods Sobriety Style x10 IC
      • Imperial Squat Walkers x10 IC
      • Tappy Taps Old-Man Style x10 IC
      • Tappy Taps Tater-Tot Style x10 IC
      • Few Burpees in there somewhere

Pre-Thang: Game #2 – FREEZE TAG!

  • Round 1:
    • If tagged, PAX had to do Carolina Dry Docks until tapped free by a PAX
      • Tater Tot, Bubbles, and later The Big One were all “It” aka The Bluejay Brothers
      • The Bluejay Brothers lost and Placebo was elected to determine their punishment.
      • Placebo will make a great politician someday as he determined ALL PAX must do 15 Burpees together…lame.
  • Round 2:
    • If tagged, PAX had to do Squat Jacks until freed by PAX in the traditional Freeze Tag manner…through the legs.
      • Wait Time, Danielson, & Placebo were deemed to be “It” aka The Carpool Lane
      • The Carpool Lane dominated the PAX fairly well right up until Ponzi called it. Brazilian declared the punishment of Merkins all around. 5 for The Carpool Lane (winners). 10 for the PAX (losers).
  • Side Note: The Plague was seen hiding behind a tree MULTIPLE times during Freeze Tag today. Just to make everyone aware.

The Thang: Game #3 – Flag Race

  • The Rules: 2 teams. 3 rounds total. 4 flags per round per team were setup in the middle of a field. PAX had to send one man to retrieve the flag, sprint back, read the exercise aloud and perform together as a group until completed. Then send the next man to get the next flag and so on until 4 exercises were completed. First team done with their exercise had to yell “Done!” while performing Snuffies.


  • The 12 exercises (split into 3 rounds of 4 exercises):
    • 15 Werkins IC
    • 15 Bobby Hurleys
    • 25 Merkins (on my down)
    • 15 Burpees (A mistake was made and one group did double burpees…30! while another did double monkey humpers…60!)
    • 30 Monkey Humpers
    • 20 Smurf Jacks IC
    • 15 Gas Pumps IC
    • 15 Diamond Merkins IC
    • 20 Pickle Pushers IC
    • 15 Carolina Dry Docks IC
    • Air Chair w/ 25 Cherry Pickers IC
    • 20 Pank Jacks IC
  • The series was tied 1-1 headed into the final round before a mix-up was made with the Burpees and Monkey Humper flags being unintentionally swapped. Group 2 finished before Group 1 BUT it was determined Group 1 won as they had to do 30 total burpees. Congrats group 1…you suck. 

PAX moseyed back to the flags for the final, most deadly game of the day…

6 MoM:

    • Rule:
      • Last man still doing the American Hammer wins.
      • If PAX feet touch the ground or they pause or quit or fall backwards, they’re out and must begin doing LBCs or Big Boys
    • No Doze was the Death by Hammer Champion!! 
    • Ponzi was runner-up with Danielson coming in 3rd!
    • The count ended well over 100 IC but PAX lost count after Danielson stopped as he was the only one keeping count.
  • COT:
    • Announcements:
      • Big One on the Q tomorrow at The Oracle. Workout will be at

        The First National Bank Parking Lot.

      • Thanksgiving morning workout WILL BE happening, with a possible later start. Stay tuned.
      • WHITE Friday Workout scheduled for The Woodshed next week. Baby Grand (VQ!), Ponzi, and Wafflehouse will lead the PAX in a beatdown for the ages!
    • Words of Encouragement:
      • I shared a phrase I learned from a guy I follow named Ed Mylett. He says “Life doesn’t happen to you, it happens for you.
      • That perspective shift has helped me change the way I see situations in my life. I look at challenges, difficulties, past frustrations/disappointments, etc. as opportunities to figure out what good can come from them and what lesson will I learn or learned that will help me in the long run.
      • The simple example I gave is that a basketball/soccer injury is what caused me to start attending F3 more regularly. I couldn’t play those sports during that time but I could do the F3 workouts. I told my wife something good would come from this injury. I didn’t know what but I was hopeful something would. I had just hit my stride with getting back into working out. So getting injured and having to not play sports I enjoy for 6-8 weeks then 3-4 more weeks on top of that was super frustrating. Long story short, F3 is the good that came from that. I realized how much this group was causing me to grow in multiple areas of life as well as my fitness. Plus I thoroughly enjoyed the fellowship and camaraderie. All that to say, even if you can see little things like an injury as happening for you, not to you, it can really change your perspective. It has for me! I hope that helps someone!
      • I had a blast with you guys today! Looking forward to the next Winter Games! I still have PLENTY of competitive games I didn’t get to use today.




F3Omaha - 4190 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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