Dense fog rolled in just as the Pax gathered in the typical Gallup parking lot. It really did help set a Halloween feel.


Wentworth, TC, Runaway (FNG, Welcome!!!), Delilah, Rollbar, Bloodshot




  • Tappy Taps x15 IC
  • Big Ones x10 IC
  • Moroccan Nightclubs w/Jonny Dramas x20 IC
  • Goofballs x20 IC

String of Pearls to River’s Edge Park

  • Perform the String of Pearls 3 times on NE side
    • Gallop Bridge
    • Dock
    • Fountain by Bob’s Bridge

String Of Pearls Exercises

  • ATMs
    • Alt Shoulder Taps x10 IC
    • Tempo Merkins x10 IC
    • Merkins x10 (down)
  • LBCs x15 IC
  • Flutter Kicks x15 IC
  • Air Squats x20 (down)
  • Monkey Humpers x20 IC

On crest of Bob’s Bridge or at NE/IA boarder, enjoy the views:

  • SSH x20 IC
  • Bat Wings:
  • Sun Gods x20 IC F/R
  • Seal Claps x20 IC
  • Overhead Claps x20 IC


At the River’s Edge Park Pavilion, 3 stations we set up. With 8 Pax in attendance, we stayed together in one group.

Station 1

  • 25 Merkins
  • 25 Air Squats
  • 25 Low Dollys
  • 25 SSH IC

Station 2

  • 25 Dips
  • 20 Derkins
  • 25 Sumo Squats
  • 25 Step Ups
  • 25 Boby Hurleys


  • 5 burpees

Omaha was called at 7:43 am. We mosey’d back about 1/3 of the way back up Bob’s bridge and did a picturesque Nama-a-Rama video there. Pax mosey’d from there back to shovel flags. Announcements and Prayers were made and closing prayer was completed at 8:04 am.


Read a quote from one of my favorite books, “The Last Lecture”:

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” ― Randy Pausch, The Last Lecture

Some things (goals) are worth struggling and fighting for. Whatever those things might be, overcome the obstacles in your way from achieving your goals.


F3Omaha - 4054 posts

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

The Canyon

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