September 28, 2020 / AO – The Octagon / Temperature: 52 degrees with a cool breeze

Pax:  Saul, Skillet (respect), Spreadsheet, Frosty, Kingpin, Wide Right, Griswold, Tin Cup, Pivot, Blue Suede, Polaroid, Jeeves (respect), Brick, Bloodshot, Folsom, Cheers, Mufasa, U-Haul, Toadstool, Stella, Othello, and Sister Act,

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  We made our way onto the track for a little mosey.

No FNG’s at the Octagon this morning, Othello, Folsom, U-Haul, and YHC did a quick pre-ruck and we ran into Blue Suede who did his own pre-run prior to the workout


The PAX moseyed around the track for a lap and continued to middle of field for warm-a-rama1. SSH x 15 IC2. Inch Worms out and then back up 5 x3. Cherry Pickers 15 IC4. Alligator Merkins 10 5. Monkey Humpers 15 IC


Frisbee toss and catch if successful 5 burpees, drop the frisbee & then 10 burpees for the 2 people involved.  Everyone went through the line twice and had the opportunity for 20 burpees.  (Air squats/planks/while in line)

YHC is not sure is some of the PAX had ever thrown or caught a frisbee before this morning.  


Cones workout with various movements in between:

​Cone A – Sumo Squats IC, Dry Docks, Flutter Kicks, Alternating Shoulder Taps IC, Tempo Merkins IC

​Cone B – Big Boys, Mountain Climbers IC, Werkins, Copperhead Squats IC, Apollo Ono’s

(between cones was a combo of bear crawls, crawl bears, karaoke, high knees, lunges, inch worms, butt kicks, and broad jumps) 

Tunes were played and mumble chatter was prevalent, some groans for the inch worms and crab walks

MOM:1. Annie – plank with arm circles 10 2. Freddy Mercury’s 15IC3. Sweat Angels 15 IC4. American Hammers – Rancid style 


COT:  Warren Buffet 4 life lessons:  1) Pick your friends wisely  

2)  Go to bed a little smarter each day (Warren spends around 80% of his time reading)

3)  Improve your communication skills (Invest in yourself)

4)  Say no, your greatest commodity is your time (You can’t say “yes” to everyone and everything)

Pretty brisk morning for a shirtless Jeeves, and then during the Hammers, his mind was wondering and elsewhere, so we counted in cadence for him and moved on.  

Announcements were made for upcoming VQ’s this week and some flag passings.

We ended in prayer for Jeeves upcoming move and Toadstool’s friend.  

Peace brothers!


F3Omaha - 1538 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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