April 5, 2022 | Lake Zorinsky | AO – Wild Kingdom | 

Yesterday, Mufasa got word from Convoy that he hurt his ankle while dunking a basketball (actual footage here). Mufasa and I were having coffee at the time, so I saw an opportunity to make fun of Mufasa in a backblast that he will never read, so here we are!

PAX (16): Mufasa, Cheap Seats, Sasquash, Lite Brite, Al Borland, Farva, Obi-wan, Barn Door, Lincoln Log (respect, respect), Cutting Edge, Mr. Miayagi, Crab Cakes, T-Ball, Fine Print, Vlasic (respect), and Gator

4:45 Prerunners (4): Farva, Gator, Barn Door, and Cheap Seats;

5:00 Preunners (4) Firewalker, Jean Claude, Armbar, and Ferdinand (These beasts are training for Grandma’s Marathon – T-Claps!)

QIC: Gator

This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Disclaimer: Gator is not a professional – PAX need to modify as necessary.


PAX moseyed around the circle and… Oh, by the way it’s National Wildlife Week, so Burpee Trivia! … met back on the grass by the Parking lot for warm-a-rama…

  • SSH 15 IC
  • Tappy Taps IC courtesy of Cheap Seats
  • Big Ones x 7 IC (each side) brought to you by Fine Print (Who was that running by? Ah, this is the darkest AO…)
  • Imperial Walkers x 15 IC provided by Barn Door
  • What’s Up dog?
  • What’s Going Down Dog?
  • Pigeon (R&L)

Trivia Q#1: Mufasa was asked to volunteer.

True or False: The smallest of all armadillo species, pink fairy armadillos are elusive, and are rarely ever seen by humans. They’re local to central Argentina, and their two large sets of claws that allow it to dig quickly have earned them the nickname ‘sand-swimmers’.

Mufasa did not hesitate and correctly answered “TRUE.” (Must have been part of his Disney Animal Kingdom orientation)

Bobby Hurley’s x 7

PAX Moseyed to the around the circle and then to the picnic tables for a pre-pre-thang.

Pre-Pre-Thang:  When I Dip, You Dip, We Dip

PAX grabbed a piece of the bench of a picinic table and did:

  • Dips x 20 (legs at 90 degrees)
  • Dips x 10 (right leg up)
  • Dips x 10 (left leg up)
  • Dips x 10 (both legs extended and on your heels)
  • Ranger Merkins x 15
  • We did this twice.

Trivia Q#2: Lincoln Logs graciously volunteered.

True or False: Koala fingerprints so closely resemble human fingerprints that it’s believed they could cause confusion at crimes scenes.

We missed this one! Burpees x 7

PAX then did the Pre-Thang at the Wall

Pre-Thang – Wild Wall Pyramid:

5 Australian Mountain Climbers IC

10 Chicken Peckers IC

15 Donkey Kicks


10 Count


15 Donkey Kicks

10 Chicken Peckers

5 Australian Mountain Climbers

Trivia Q#3: Farva was drafted as a volunteer.

True or False: Female dragonflies will sometimes fake their own death to avoid mating with a male.

TRUE – correct!

Bobby Hurley’s x 7

Run back to where we did WoR

Tha Thang: 4x4x4

Groups of 4; 4 stations; 4 rounds

  • Station 1: Push Group: 10 Burpees
  • Station 2: AMRAP Air Squats
  • Station 3: AMRAP Merkins
  • Station 4: AMRAP LBCs


Trivia Q#4: Mr. Miayagi volunteered

True or False: Manatees use flatulence to regulate their buoyancy by holding in farts to float and releasing farts to sink.

TRUE – correct!

Bobby Hurley’s x 7

Circle of Trust:

  • Prayers:
    • Prayers for Sara Zimmerman and Amanda Schook and their families
    • Prayers for Paige Roessner and her family
    • Prayers for Vlasic, his M, and his M’s Father
    • Prayers for Lite Brite, his friend Scott, and his family
  • Announcements:
    • 4/23 – 4-Year F3Omaha Anniversary
    • 5/21 – F3 Omaha Foundation Brick Builder Event
  • CoT: Oh, Deer!

As I drove into the park this morning, I saw a family of about 8 deer. It reminded me of the time I foolishly ran around Zorinsky by myself, in the dark, with no light. It was not a good time. Hoping I would only encounter skittish bunny rabbits, I came face to face with a (what felt like) gigantic buck. We appeared to be equally surprised to see each other. We both wanted change in that moment, but collectively we only had one buck. (Bah-dum-bum). While I saw many deer on my prerun today, I had Barn Door with me and we were both equipped with head lamps. What difference having someone with you makes when you encounter the unexpected.

Think about those guys (maybe deer friends) you have been trying to get to come out to F3. They may be out there alone, with no light, and dealing with the unexpected. Maybe they need a little a Doe. Reach out to them today. Ask them to join you at an F3 workout, have lunch, grab a cup of coffee – you don’t have to fawn all over them, but you should fur sure reach out. The buck stops with you!

  • Cheap Seats closed in prayer

With Gratitude,


Fomaha - 3389 posts

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

Uncategorized, Wild Kingdom

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