4/05/2019: The Woodshed a bit of haze in the air and 42 degrees 

PAX: Honey Badger, Honey Stinger, Cyclone, The Plague, Bubbles, No Dose, Sour Dough, Tater Tot, OMT, Room Service Selleck, Wide Right 

QIC: Honey Stinger & Honey Badger

No FNGs 

Pax took a mosey through the prairie and up through the backwoods of Elmwood forest; to the nesting grounds for Warm A Rama-A circular rock structure (CRS) previously inhabited by some of Omaha’s finest frisbeeists (ask stinger or badger for further clarification).  


Sun Gods 10 IC-Cherry Pickers IC (Forward and Reverse)-Merkins (15)-Carolina Dry Docks (15)-Imperial Walkers IC-Side Straddle Hop IC- Ade Vagoda IC


Honey Stinger was feeling frisky: 10 Step-Ups (each leg) OYO, Derkins (15) Incline Merkins (15), Squat Jumps (12). PAX then ran one lap around CRS and repeated this routine X2. PAX then moseyed back to the diamond for The THANG. 


7 Diamonds: Consisted of four stations in the shape of a baseball diamond. Each station contains seven exercises. Starting at home base, PAX ran bases and performed identified exercises at each station. First time around the bases=7 reps, second time around=14 reps, third time=21 reps, fourth time=28 reps…and then back down 28 reps, 21, reps, 14 reps and 7 reps. Today, for some reason, I really wanted to yell “RINSE AND REPEAT”; however, I didn’t get that chance, but these guys killed it. Exercises included merkins, LBC’s, monkey humpers, squat jumps, diamond merkins, air squats, calf raises, big boy sit ups, and burpees.   


Flutter Kicks-15 IC, Gas Pumpers-15 IC (Thanks Plague), American Hammer around the circle IC-Ending with a nice crispy Tater Tot. 

Circle of Trust

Announcements & Prayers:

  • First Friday Lunch at Flagship Commons at Westroads Mall
  • Be paying attention to Twitter for information on our upcoming anniversary and Double Murph workout Memorial Weekend. 

Message from the Co VQ – Honey Badger: 

Simple But Not Easy: Sometimes some of the seemingly simplest things to do for ourselves are not always easy. Pay attention to your foundation, treat and be good to yourself. 

Honey Stinger lead out with a prayer and Breakfast from the Farm House Cafe- Yes, you should have come to the Woodshed!


Honey Badger & Honey Stinger   

F3Omaha - 2445 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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