PAX:  Slow Pitch, Huffy, Ponzi, Wait Time, Space Bar, Brick, Nugent, Painkiller, Bovine, Dr. Thunder, Grease Fire, Hightower, Flanders, Two Step, Lucky Charms, Sticky Bandit, The Plaque, U-Haul, Griswold, E85, Polaroid, Big One, Honey Badger, Hoosegow, Buns of Steel, Tater Tot, Gobbler, Finkle

Q: Icy Hot 

YHC arrived at 445am to set up the cones and lights for the thang and finish in time for the “Flat Friday” pre-run. The pre-run consisted of a Clydesdale group that ran a 2 mile loop and a group that ran the normal 3 mile loop. Icy and Tater Tot turned around early to allow Icy time to turn the lights on near the cones. When Icy returned to the shovel flags around 525am the PAX was slowly arriving, which they continued to do during Warm-a-Rama. 

The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, the disclaimer, and a reminder that we are still in the middle of a pandemic and that we need to be mindful of social distancing. No FNG’s were present.  


YHC called an audible and decided to have a short warm-O-rama due to the cold weather at the shovel flags after his initial plan was to go straight to the pre-thang. 

SSH 20 IC 

Plank Jacks 12 IC 

Mt. Climbers 12 IC 

The PAX moseyed to an open field to the south of the shovel flags for the pre-thang. 



Start with 1 Big Boy, run approximately 30 yards, 10 Merkins, repeat adding 1 Big Boy and subtracting 1 Merkin each time always adding the reps up to 11. 


The PAX numbered off into groups of 4. Each group proceeded to a cone. Group 1 was the push group. Each group would start with the first exercise, do as many reps as possible until pushed, and then do the second exercise the next time they were at that station. This would continue until Omaha was called. 

Station 1: 10 Burpees 

Station 2: AMRAP  

Air Squats 

Monkey Humpers IC 

Sumo Squats IC 

Copperhead Squats IC 

Station 3: AMRAP 

Carolina Dry Docks 


Alternating Shoulder Taps IC 

Overhead Claps 

Station 4: AMRAP 

Alternating Lunges IC 

Bonnie Blair’s IC 

Squat Jumps 

Apollo Ohno’s IC 

Omaha was called at 604am.  


The PAX was instructed to complete whatever Mary they wanted in their small groups at the station they were currently at until Omaha was called again at 608am. 

The PAX moseyed back to the shovel flags. 


  • With all that is going on in our community and with our PAX let’s remember to minimize contact with others and keep our physical distance during workouts. Overall the PAX is doing a great job and has bought into setting a great example. 
  • Ponzi’s Birthday Blood Drive is December 11th. See slack to sign up or talk to Ponzi. 
  • Prayers for healthcare workers who are tired and stressed during this difficult time.  
  • Prayers for Short Sale and FDIC’s daughter.   

COT: We each have the potential to improve each other’s lives through understanding and kindness. Whether it’s a friend, family member, coworker, or stranger, our ability to show kindness has no limit. We want to share it more than usual because studies show when others observe kindness in action they are more likely to carry out an act of kindness, too. My challenge to you today is go out today and perform an act of kindness on this World Kindness Day.  

Aye! Icy Hot

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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