February 22, 2020|Halleck Park| AO – The Pit | 27°

PAX: Rollbar, Betamax, Selleck, Bloodshot, Safe Ride, Gipper, Gunner, Fire Walker, Jean Claude, Tenderfoot, The Plague

Q: The Plague
Welcomed 11 PAX to a beautiful morning at The Pit. The Plague reminded PAX that he is not a professional and to modify exercises as needed. Reminded PAX of the 5 core principles, and noticed there were no FNGs. Stated that F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership

PAX moseyed to the field for warm-a-rama.
• SSH x20 IC
• alternating shoulder taps x20 IC
• chillcut Peter parkers x20 IC
• in/out squats x20IC
• Cherry pickers 20 IC


PAX moseyed to the parking lot and partnered up for 3 rounds of the Apple Turnover.
At One End
• With partner, complete 5 Double Merkin Burpee (Burpee w/ 2 Pushups)
• 10 Smurph Jacks IC with partner
Apple Turnover to the other end (3 parking spot lines bear crawl, 3 parking spot lines crab walk, 3 parking spot lines bear crawl)
At Other End
• With partner 5 merkins high fives (pushup then high five in between pushup)
• 10 Monkey Humpers IC with partner
• 5 Mountain Climbers IC with partner

PAX moseyed to the park for the Bill Murray for 4 rounds
• Merkins – 10 on down
• BBSU – 10 on up
• Air Squats – 10 on down
• Burpees – 10 on down

PAX moseyed further into the park for the Canelo. Moseyed between goal posts completing two exercises at each.

• SSH – 20 IC
• Gas pumpers – 20 IC
• Jump tucks – 20 on up
• Chilly jacks – 20 IC
• Plank Jack merkins – 20 IC
• Heels to heaven – 20 on up
• Bobby Hurley’s – 20 on down
• Scissor kicks – 20 IC
• Monkey humpers – 20 IC
• Freddie mercuries – 20 IC

PAX used the nearby Hill to complete a set of 11s with Bonnie Blair’s and merkins and a Bernie Sanders up the hill in between.

PAX moseyed back to the shovel flags
• American hammers were completed with each packs counting 10 IC

• KC ruck 3/7
• Tap that 2/28 blood drive reach out to Ponzi or Selleck with questions
• GrowRuck 8/14-15 Midwest In KC $125 registration reach out to roll bar with questions
Circle of Trust:
• The Plague shared from the book “The Essential Wooden”
• Success Defined – More than 70 years ago, John Wooden came up with his own definition of success: “Success is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best you are capable of becoming.”

• Prayers for injured PAX
• Prayers for family and the concentrica

Coffeteria commenced at Hy-Vee

The Plague

F3Omaha - 1544 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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