F3 Omaha August 21, 2021- 0700 The Oracle AO, Skipper Q

08/21/2021:  Aldrich Elementary School.  Approx 63 degrees, wind NW at 7 mph, clear

PAX:  16 total- Roll Bar, Mother Goose, Doppler, T Swift, Drano, Sweet Tooth, Armadillo, Freud, Doggie Paddle, Ice T, Icy Hot, Cheap Seats, Hey Hey, Golden Pike, and Tin Cup.

Q: Skipper.  Skipper presented the mission and disclaimers.

Warm-A-Rama:  the PAX immediately moseyed to the Aldrich basketball court area and performed 20 SSHs, 15 Merkins, 15 LBCs, 15 Windmills, 15 Windmills, and 10 Imperial Walkers

Pre Thing:

The PAX then proceeded to a wall area near the basketball court where they held wall sit for 60 seconds, then passed a coupon down the line while doing wall sit.  The PAX next did 15 Australian Mountain Climbers, followed by having each PAX run down the line while the others continued the wall sit.  Next came 15 inverted Alternating Shoulder Taps, and then the coupon was passed down the line again while wall sitting continued.

The Thing:

The PAX then moved to a run around the business park adjacent to Aldrich.  They were placed into groups of 2.  The running consisted of running uphill to CIT Bank on the North side, going through the parking lot before CIT Bank, crossing over and then going downhill on the South side, back to Aldrich. 

Along the way, an exercise was noted at each light pole.  The PAX were to stop at each light pole and conduct the exercise noted.  Exercises to be performed along the way included: (not in this order) plank jacks, big boy situps, Carolina dry docks, overhead arm claps, Werkins, mountain climbers, burpees, LBCs, Merkins, alternating shoulder taps, and monkey humpers.  Each time around, the PAX were to increase the number of repetitions by 5.  For example, first time around the circle, 5 burpees, then 10, then 15.  The PAX completed two loops and began a third.  There were only 3 exercises hit 3 times, and then Omaha was called.


The PAX conducted American hammers “Rancid style”, 15 flutter kicks, and then 30 seconds of high plank to complete the workout.


No FNGs today.  Name A Rama was completed as normal.

Announcements & Prayer

Circle of Trust – Message from the Q- Skipper:

                Get to know your 2.0s.  Skipper emphasized finding quality time to spend with your kids. 

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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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