March 29, 2021 // AO: The Octagon // Westside Career Center // 480

PAX: (28) Doppler, Frosty, Grease Fire, Folsom, Stink Bait, Golden Pike, Sportiva, Beta Max, Touché, Roll Bar, Wide Right, Slow Pitch, No Doze, Z-Bo, Khakis (Respect!), Blue Suede, Spacebar, Wentworth, Tuner, Toadstool, Stella, Retweet, Ice-T, Mufasa, Buns of Steel, Jeeves, Bloodshot.

Q: Icy Hot

The Qic arrived a few minutes before 5am to set up for the Thang.

The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, and the disclaimer. No FNGs were present.


The PAX circled up in the parking lot just outside the football field. 

SSH – 15 IC

Many of the smurphers arrived from the District in time to finish off the rest of warm-a-rama. 

Tappy Taps – 10 IC

Big Ones – 10 IC

Imperial Walkers – 11 IC because the Qic was not paying attention

Goof Balls – 10 IC

After warm-a-rama, the PAX counted off into groups of 4 and were given the instructions for the Thang before making their way onto the football field.


The Thang consisted of 8 cones with one exercise at each cone. Group 1 started at cone 1, group 2 at cone 3, group 3 at cone 5, and group 4 at cone 7. 

Cone 1: Monkey Humpers – 15 IC

Cone 2: Cherry Pickers – 15 IC

Cone 3: Bonnie Blairs – 15 IC

Cone 4: Alt. Shoulder Taps – 15 IC

Cone 5: Air Squats – 15

Cone 6: Overhead Claps – 15 IC

Cone 7: Carolina Dry Docks – 15

Cone 8: Fire Hydrants – 15 IC

The PAX would bear crawl between cones 1 through 4, mosey between cones 4 and 5, bear crawl between cones 5 through 8, and mosey between cones 8 and 1. The PAX will continue around all eight cones until Omaha was called. Also, every 3 minutes the Qic would yell out “Octagon.” When the groups heard this, they would stop wherever they were and perform 5 burpees. Once completed, the PAX would pick up wherever they left off. 

The PAX made it through 3 rounds when Omaha was called at 600am. The PAX circled up on the football field and completed a post-thang.



2 World War I sit-ups to 1 Merkin. The PAX completed this 2:1 up to 10 WWI sit-ups and 5 Merkins. A 10 count was performed by Roll bar and the PAX worked down from 8 WWI sit-ups and 4 Merkins down to 2WWI sit-ups and 1 Merkin


Heel Touches – 15 IC

LBCs – 15 IC

Flutter Kicks – 15 IC

American Hammers – 10 IC

Announcements/Prayers: This is the last week of Queensservice accountability challenge. Hop-a-lujah is April 10thto mark the end of Queensservice. Check Slack for more details. 

First Friday Lunch is this Friday. 1130am at the Inner Rail Food Hall in Aksarben Village.

Prayers for: Toadstool’s Aunt, Mary. No Doze’s M’s friend.


I want to share a quote I often use with my 2.0’s and remind myself of, “Comparison is the thief of joy” by Theodore Roosevelt. When we compare ourselves to what others have, or simply how they are, we are essentially making ourselves feel inadequate. It is only inevitable as humans to give into this trap. I want you all to remember that we are all special individuals who have different talents and abilities, and when we remember this we radiate a positive attitude that becomes infectious. 

Aye! Icy Hot

F3Omaha - 2445 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Octagon

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