AO – Futurama
Q –Ketchup
PAX: Black Tuesday, Hipster, Rocket, Hooah, Cyclone, Stiches, Polaroid, Flying V, Rooster, Joe Buck, Doll Face Q Kicked off the festivities promptly at 5:30 and stated that in the two hours it took him to drive to the site…he decided he was going to interject some Millard Mojo into the DC staple that is Futurama. As such, he went on to state the mission statement, five core principles, and creedo followed each by 5 burpees after each item for a total of 35. After the burpees, Q stated that he was not a professional and asked if there were any FNG’s. Q then announced a mosey for Warmarama

North Garden for Warmarama

  • Michael Phelps
  • Yodel Thrusts
  • Tappy Taps
  • Runner Pose – R/L

Once done with Warmarama we moseyed to the bottom of the stairs just south of the parking lot for the Menage-Thang

Thang 1

  • Ladder Merkins
  • Up first flight steps – 10 merkins on each step
  • 30 Squats
  • Ladder Dips
  • Down first flight steps – 10 dips on each step

Thang 2
Partner up – One partner does WWI situps while the other runs all the way to the top and back down. At the top you do 5 burpees before coming back down. No stair skipping…hit every step. Once back the other partner goes. Everyone continues with WWI until the 6 is in. Rinse and Repeat for 2 rounds.

Thang 3
Same Partners – Both start at the bottom, Partner 2 does LBC’s while partner one bear crawls all the way up, does one burpee and crawl bears all the way down. Partner 2 then follows. Repeat for two rounds.

Thang 4
Same Partners – Both start at the bottom. Partner 2 does heel touches while Partner 1 bunny hops up to the top (hit every step) and then runs down. Partner 2 then follows. Rinse and repeat 2 rounds.

Omaha called and we Bernie Sanders up the steps to the flag

6 inches which was followed up by 2 rounds American Hammer’s Rancid Style…comments were made about stitches best case 2.25 inches, got up admired their sweat angels and we were done.

Announcements – Prayers –
Q talked about Foxhole buddys and how Stitches is in his foxhole. If you don’t have that in your life, find it. Shield locks are a great tool to help you on that path.

F3Omaha - 4302 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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