November 12, 2019 | AO – Wild Kingdom | Lake Zorinsky Park | 5°

PAX: Crab Cakes, Tonight Show, Uncle Rico, Tap Out, FNG (Hi-hat), Lemon Law, The Plague, Butterfly, Barn Door

Q: The Plague

The Plague welcomed 8 PAX to a gorgeous morning at Wild Kingdom. Reminded PAX that he is not a professional and to modify exercises as needed. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership.

PAX moseyed to warm-a-rama.


  • SSH 25 IC
  • Burpees – 5
  • SSH – 20 IC
  • Burpees – 5
  • SSH – 15 IC
  • Burpees – 5
  • SSH – 10 IC
  • Burpees – 5


PAX moseyed to the bottom of the dam hill for the THANG. PAX arrived, partnered up and The Plague explained the beatdown. Partners would complete exercises together with same number of reps at the bottom and top of the hill. Start at bottom of hill, complete exercises then run backwards up the hill. Each round PAX would move up the pyramid.

  • Squat Jumps – 10
  • Hand Release Merkins – 20
  • Big Boy Sit-ups – 30
  • Monkey Humpers – 40 IC
  • Flutter Kicks – 30 IC
  • Bonnie Blairs – 20
  • Ranger Merkins – 10

PAX Moseyed back to shovel flags for mary


  • American Hammers 31 IC (thank you Uncle Rico 😊)


  • The Plague discussed a devotional about the sword and shield of life
    • From biblical to medieval times, the sword was primarily an offensive weapon with the shield used for defense. In the dominant hand of the warrior, the sword was wielded to advance while in the lesser hand, the shield defended against attacks. Both were equal and necessary to survive.
    • As modern metaphors for the Christian man in today’s world, the sword represents spiritual growth – transformation into the image of Christ – and the shield, moral protection – proactive efforts to stop the Enemy’s attacks.
    • Examples: the commitment to daily prayer is a sword, while the accountability with other men to strengthen areas of weakness is a shield.
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • 12/1/2019 – CSAUP
  • Coffeteria/3rdF at Starbucks


The Plague

F3Omaha - 1536 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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