November 2, 2019 | AO – The Pit | Halleck Park | 32°

PAX:  Stretch, Two Step, Chiclets, Fire Walker, Jean Claude, Beta Max, Tater Tot, Crawl, Rollbar, Uncle Rico, Gunner, Gumbo, Wentworth, Tadpole, Gipper, The Plague

Q: Gipper

Gipper welcomed 16 PAX to a very nice morning at the Pit. Gipper announced that he was Substi-Qing since Lemon Law was unable to make it this morning. Explained the mission of F3 and gave the disclaimer.


The PAX moseyed to the outdoor gym area for warm-a-rama

  • Burpees – 5 on down – Gipper had to check the weinke twice to make sure this was correct
  • SSH 20 IC
  • Amazing Spider Man – 20 IC (10 each leg)
  • Windmills 10 IC
  • Moroccan Night Clubs 20 IC


3-man grinder (groups of 3)

  • Station #1 (outdoor gym area)
  • Go through list and repeat until relieved 
  • LBCs x10
  • Lunges x10 (5 each leg)
  • Burpees x10
  • Merkins x10

Other 2 people run around backside of lake to spot opposite of gym area (Station#2) One runs back (along backside) to Station #1 to start the grinder. 

  • Station #2
  • Go through list and repeat until relieved
  • Dying Cockroach x10 IC
  • Squats x10
  • Turkish Get-ups x10
  • Carolina Dry Docks x10

PAX began to get creative during these exercises and performed them in reverse order as well as adding in their own variations of core, leg and chest exercises.

Omaha was called and PAX regrouped for some additional fun

  • Jump Squats 10 on down
  • Mountain Climbers 4 IC + Merkins 4 on down x 3 sets
  • Heels to Heaven 15 IC
  • Bear Crawls to large tree and back
  • Foot Fires – the infamous Gipper special

PAX moseyed back to shovel flags for mary.


  • Gas Pumpers
  • Marge & Homers
  • Rosalitas
  • American Hammers


  • Announcements
    • Thanksgiving Convergence at Oracle
  • CoT
    • The Plague shared about purpose
      • People often love the misery of certainty more than the uncertainty of misery – sometimes we continue doing the wrong thing because it’s comfortable and we know what to expect
      • We often search for our purpose at work but what if our purpose is right in front of us at home with our Ms and 2.0s?
      • Pay attention to the clues life gives you about your purpose and what you’re good at
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances – Waffle House, The Curse Mommy, Pablo Momma, Honey Momma
    • Stretch closed out in prayer
  • Coffeteria/3rdF at Hy-Vee in Shadow Lake



F3Omaha - 1537 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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