October 27, 2020 | AO – Wild Kingdom | Lake Zorinsky Park | 26°

The Plague was organizing Ghost Q week and thought “Who would be great to VQ at Wild Kingdom?” It has to be someone with an animal name….LION TAMER! Perfect fit for Ghost Week! Lion Tamer was hesitant at first but The Plague convinced him that this would be a fun challenge. When The Plague reached out and asked Lion Tamer what his favorite exercises are, Lion Tamer replied “Burpees” – Alas! The perfect Co-Q!

As the pre-runners arrived back at the shovel flags, the rest of the 26 PAX were driving in. They were noticeably scared because of the BOO-Q week and uncertainty with who would be on the Q. The bell rang 0530 and Lion Tamer Roared to get the PAX in order.

PAX: Tony The Tiger, Sparty, Ferdinand, Fire Walker, Thomas, FNG (Mr. Belding), Wait Time, Tonight Show, Butterfly, Yodel, Zero Rez, Hog, Dr. Thunder, Spinter….cell, Pain Killer, Chip N’ Dale, The Curse, Nightcrawler, LPC, Ready Mix, Trench, Mufasa, Armbar, Mac N’ Cheese, The Plague, Lion Tamer

Q: The Plague & Lion Tamer

This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Lion Tamer also mentioned that they are not professionals so PAX need to modify as necessary.

Lion Tamer absolutely nailed it with the mission, core principles and disclaimer. The Plague then put on his Tiger King wig and told the spooky story about the Legend of Ted Zorinsky. Ted would regularly roam the trails of Zorinsky Lake Park on his mountain lion looking for prey. However, the PAX today had no need to fear because they were being led by the Tiger King and Lion Tamer – we got this!

The PAX moseyed to the field and Lion Tamer led them in warm-a-rama. The Plague handed a Bluetooth speaker to the resident DJ, Mac N’ Cheese.
• SSH 20 IC
• Squat Jumps 20 on up
• Sun gods 20 IC (10 each direction)
• Mountain Climbers 20 IC
• Jump tucks 20 on up

The PAX moseyed to the parking lot and The Plague led them in The Ted Zorinsky Pre-Thang

Pre-Thang – The Ted Zorinsky (Merkin Jax)
Merkins and plank jacks 1:4 ratio. Started with 1 Merkin. 4 Plank Jacks up to 5/20 reps.

PAX moseyed to the soccer field for the THANG. PAX paired up to complete the following grinder-style workout. One partner performing exercises while the other runs down and back. Partners add up total reps before moving on to the next exercise.

  • Burpees – 50
  • Air Squats – 100
  • Merkins – 200
  • Lunges (single leg) – 300

Omaha was called and the PAX joined back at the shovel flags for 6MOM

• Lion Riders (One-handed Oh Yeah’s) – 20 IC (10 each hand)
• Hip Twists – 20 IC
• American Hammers 15 IC

 TAPS –
o T-Claps to Lion Tamer for his VQ – he crushed it!!
o Continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
o Pray for families impacted by COVID
o Third F Opportunity at The Hope Center – check Slack for details
 Coffeteria/3rdF at Starbucks
 CoT – Lion Tamer shared about the value of being present and allowing God’s timing to control your life. It’s easy to get hurried in our busy world, but we need to slow down and focus on what’s really important in order to find our purpose.

The Plague & Lion Tamer

F3Omaha - 1652 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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