6/15/19 | Oracle AO | Boystown | 66 Degrees

PAX: Vanderlay, Honey Badger, Lowman, CSI, CSI’s daughter Gretchen (S.W.A.T)

Q: Bubbles (Hate!)

Bubbles welcomed the PAX, gave the mission statement and the disclaimer.


The PAX moseyed from the flags to the parking lot on the other side of the boulevard to start warm-a-rama.

  • SSH x 25 IC
  • Cherry Pickers x 15 IC
  • String Rippers x 15 IC
  • Tatar Taps x 10 IC
  • Shoulder Taps x 20 IC
  • Merkins x 10 on Q


Squat Lunge Ladder:

  • OYO
    • 2 Lunges + 1 Squat
    • 2 Lunges + 2 Squats
    • 2 Lunges + 3 Squats
    • Repeat the 2 lunges and add a squat until you get to 8, then work your way back down to 2 lunges and 1 squat. When complete the exercise, plank to the six.

The PAX then moseyed down toward the football field, into the parking lot and back toward the concession stand.


Burpee Ladder Bomb

The PAX partnered up and the instructions for the THANG were given out.

– South end of lot (Bomb) – North end of lot (Burpees)

  • 150 Flutter Kicks IC 1 Burpee
  • 150 Merkins 2 Burpees
  • 150 LBC 3 Burpees
  • 150 Mountain Climbers IC 4 Burpees (add burpee each round)

While partner number 1 was completing the bomb exercises partner number 2 ran about 40 yards to the 3rd light post to perform the burpees. Each partner was responsible for completing the same number of burpees. So, partner 1 completed 1 burpee during round 1, and partner number 2 also completed 1 burpee during the round. Partners were able to complete 8 rounds and all of the bomb when Omaha was called at 6:35.

Once Omaha was called, the PAX took a 10 count and then moseyed back to the round-a-bout by the shovel flags for Mary.

6 MoM:

  • Box Cutters x 15 IC
  • Big Boy Sit-ups 15 IC
  • Low Dolly’s x 15 IC
  • American Hammer x 25 IC


Bubbles shared a quote from Tony Dungy that he felt related to Father’s Day and counting your blessings.

Blessings all Around you – “Don’t let a day go by without naming at least one of God’s blessings in your life. The evidence is all around you. Start with His Creation, then move on to your family; it won’t take long for you to lose count”. – Tony Dungy


  • July 20th will be the opening day of the new Saturday AO at Helleck Park (The Pit)

Bubbles closed us out in prayer

Love you all,


F3Omaha - 2412 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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