Tuesday, September 8, 2020 | Wild Kingdom AO | Lake Zorinsky | Cold (for September) 55 degrees and Windy
PAX: (16) Hard Hat, Kingpin, Wentworth, Riptide, Cheap Seats, The Curse, Birdman, Mufasa, Tonight Show, Convoy, Panty Hose, Nightcrawler, Roll Bar, Barn Door, Zero Rez, and Wait Time.
QIC: Wait Time

YHC welcomed the PAX to a drastically different day of weather. Forty-eight hours earlier, it was nearly 100 degrees. The forecast for the day was low 50s and rain. It was not raining, so we considered ourselves grateful for the gloom. Given the soggy forecast, YHC shared that we would be sticking together with a “pearls on a string” workout. The mission, F3 principles and disclaimer were shared. YHC’s extra disclaimer “I am not your friend for the next 45 minutes” was customarily shared. The PAX moseyed to the boat ramp parking lot for Warm-A-Rama.

SSH x 25 IC | String Rippers x 10 IC | Big Ones x 10 IC | Shoulder Taps x 25 IC | Imperial Walkers x 20 IC


PAX moseyed to the shelter house for PEARL #1:
Dips x 20 | Step Ups x 20 IC | Derkins x 15

PAX moseyed to the mid-point of the dam for PEARL #2:
The STEINL: Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Right Leg) | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Left Leg) | Merkins x 10

PAX moseyed to the next point on the dam for PEARL #3:
Heels to Heaven x 15 IC | Toe Touches x 15 IC | Full Body Crunch x 15 IC

PAX moseyed to the bottom of the dam for PEARL #4:
Monkey Humpers x 20 IC | Apolo Ohno x 15 IC | Copperhead Squat x 20 IC

PAX moseyed to the shelter house for PEARL #5:
Dirty Dogs x 20 (each leg) | Mt. Climbers x 15 IC

PAX moseyed to the shovel flag for 6MOM.

LBCs x 25 IC | ABCs | American Hammer x 25 IC

IRONPAX. This week’s workout requires a coupon. PAX should get a 35 lb. cinder block for the workout. IronPAX sessions will be held Thursday – Saturday. Watch Twitter or Slack.

YHC shared a lesson from his faith. A recent Sunday sermon spoke about the “fruit of the vine” and the importance of remaining connected to the vine. Whether it is through your faith or the fellowship of F3, please think about how you remain connected to the vine. Grapes do not produce fruit if the vine is laying on the ground. That is why vineyards lift up the grape vine and attach them to an arbor. Grapes only grow fruit when “lifted up.” The PAX were challenged to seek out men that they can lift up from the ground, and offer the possibility of growing fruit in their lives.

YHC ended with a prayer.

Grace & Peace,

Wait Time

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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