6/22/21 | The Trident AO | Sterling Ridge | 68 Degrees

PAX: Sparty, Kielbasa, Starkist (Hate, Hate), Tuna Fish, Room Service, Big One, LPC, Skipper, Chiclets (Respect), Roadhouse, Water Boy, Mother Goose, Rain Man (FNG – Nick), Kill Switch, Line Dance (FNG – Shawn), Swinger, Rollbar, Armadillo, Tube Socks, Pantyhose, Drano, Wentworth, Italian Job, Bubbles

Q: Bubbles

Bubbles welcomed the PAX, gave the mission statement and the disclaimer. There were two FNGs, so Bubbles had Roadhouse say the five core principles.


The PAX moseyed from the parking lot by the shovel flags to the parking lot by Temple Israel. 

SSH x 25 IC

Sun Gods x 20 IC

Tappy Taps x 15 IC

Cherry Pickers x 15 IC

The PAX then counted off into two equal groups of 12, and circled up within each group.


Two rounds of Circle of Death. The first round was with merkins and the second round was with squats. A PAX member would count 10 merkins, then 9, then 8, and so on until there was one one merkin left. The second round was the same, but with squats. The two teams competed against each other and the losing team was assessed 5 burpees, while the winning team was awarded 3 burpees.

After the pre-thang, the PAX moseyed to Abraham’s Bridge.


The Thang was a group grinder. There were 4 groups of 6 at different stations around Abraham’s circle. Group one was the push group. This group would sprint from station three to station one to relieve that group from their exercises. That group would then make its way to the next station. After two and a half times through the workout, OMAHA was called and the PAX moseyed back to the shovel flags. 

  • Station #1 (By Round)
    • Merkins
    • Werkins
    • Diamond Merkins
    • Ranger Merkins
  • Station #2 (By Round)
    • Squats
    • Monkey Humpers
    • Bobby Hurleys
    • Squat Jumps
  • Station #3 (By Round)
    • Burpees
    • Carolina Drydocks
    • Crab Cakes
    • Groiners
  • Station #4 
    • Push Group

6 MoM:

  • Gas Pumpers x 24 IC

Prayers and Announcements: 

There were many prayers for PAX, family members, and loved ones.


The circles in today’s workout represented life. There are now straight lines in life, you must keep your circle moving at all times. Continue to grow your circle. You need to continue to grow, expand, learn, and try new things. Don’t become stagnant. Surround yourself with people that will help you grow and move throughout life. 

Love you all,


F3Omaha - 2100 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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