PAX: Frosty, Betamax, Cosmo, Side-dish, Spreadsheet, Grassroots, Doppler, Buns of Steel, Kill Switch, Hei Hei, Hoser, Rancid, and…

Qs: Toadstool & Lansbury

At 7am sharp, Toadstool & Lansbury welcomed the PAX to the Rabbit Hole in the parking lot of Benson Park. They alternated giving the mission statement, disclaimer, and the Credo….And no, Lansbury, it’s not “circle of tacos”.

PAX then moseyed around the Benson Park lake, stopping halfway by the Pavilion on the other side, and circled up…


Side Straddle Hop – 15 IC

Imperial Walkers – 15 IC

Tappy Taps – 15 IC

Sun Gods – 10 forward IC and backward IC

Big Ones – 15 IC

Chicken Humpers and Burpees – 1 burpee followed by 4 chicken humpers (basically a monkey humper but while flapping your arms and bocking like a chicken, 2 burpees, 8 humpers…all the way to 5 and 20. The PAX was slightly embarrassed by the ridiculous display, but overall in good spirits based upon the widespread mumblechatter. The PAX then moseyed around the rest of the lake and to a nice wooded area for…

Pre-Thang: Bearcrawl Circuit

The PAX paired up and then got on hands and feet for a bearcrawl journey.  Four stops along the way about 15 yards apart from each other. Each stop had 20 reps of an exercise (alternating shoulder taps, Carolina dry docks, werkins, and mountain climbers)…bearcrawling between each stop. Then the pairs got up and ran about 50 yards in a circle and back to station 1. Repeat twice.

Thang: U.S. President Trivia

PAX moseyed toward the flat filed where two cones were spaced about 50 yards apart. PAX ran to the far cone, Lansbury then gave a fact about George Washington (he had ivory and gold teeth, not wooden!), PAX did one of 4 exercises in order, 10 reps each (merkins, big boys, air squats, LBCs), and then proceeded back to the other cone, where another trivia fact about Adams was given, next 10-rep exercise, and so on and so forth going chronologically through each president. Unfortunately, we only made it through 20 presidents before calling Omaha…

Game: Soccer!

PAX then moseyed over to the soccer fields to play a little 7-on-7 soccer. Lansbury was not pleased with this game pick as he believes soccer is only a sport for children and not adults. Toadstool yelled about why it’s called the beautiful game and felt Lansbury was not being fair. Either way, every time a goal was scored the other team had to do 5 burpees. It was exhausting for everyone but Sidedish, who apparently has been hiding his inner Christiano Rinaldo from everyone until now.


PAX then moseyed back to the shovel flag and did…. 

Freddy Mercurys – 20 IC

Low Dollys – 30

Big Boys (elbow to alternating knee) – 20

American Hammers – Rancid Style


  • Announcements/Prayers
    • Prayers for various PAX, including kids of PAX who are sick
  • COT: This Rabbit Hole was sponsored by the Coop, which is basically an AO of misfit toys. We are a small, generally unruly bunch who may seem a bit awkward and strange to other Omaha PAX. But really, every member of F3 is a bit awkward and unruly – you sort of must be if you are willing to get up at the early hour to work out in the cold. Remember that our awkwardness binds us together, and our brotherhood can transcend our differences, both in the gloom and outside of it.


Fomaha - 3662 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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