April 19, 2022 | Hillsborough Park | AO – The Helix | 32°

PAX (8): Z-Bo, Pig Pen, House Party, Slap Shot, Toto, Pantyhose, Short Sale, Lite-Brite

QIC: Lite-Brite

The PAX gathered around the shovelflags. The mission statement was made, the 5 core principles stated, the disclaimer was made, and then Lite-Brite led the PAX up to the Basketball Court.

Warm O’ Rama

Side Straddle Hops (x15)

Tappy Taps (x15)

Big Ones (x15)

Sun Gods (x15)

Reverse Sun Gods (x15)

Merkins (x15)


Mosey the path stopping to complete exercises at 3 stations.

Merkin Station

10 Merkins

10 Workins

10 Diamond Merkins

Lower Station

20 Air Squats

10 Bobby Hurly’s IC

10 Monkey Humpers IC

Core Station

20 LBC’s IC

10 Superman’s IC

10 Big Boy’s

The Thang:

Split into two groups

Hill Group (Push Group)

-Bernie Sanders Uphill

-Gator Walk Down

Push Murder Bunny group

Murder Bunny Group (Between Two Cones)

-Murder Bunny to the first cone 

-5 Burpees

-Murder Bunny back to the starting cone

-20 Big One’s

Rinse & Repeat until pushed

Closed with Mary, Name-o-rama


  • Convergence – F3 Omaha 4th Anniversary (4/23/22)
  • Brick Builder – Creighton Campus (5/21/22)
  • Shovel Passes this week


  • Z-Bo’s friend, Eric, battling cancer
  • Short Sale’s MIL care 

COT: Finding yourself through struggle 

If you like bench pressing and all you do is bench press what are you finding out about yourself? If you like running and all you do is run what are you finding out about yourself? I’m not saying stop doing those things, incorporate something you’re not good at.

People talk about triple down on your strengths. Try tripling down on your weaknesses. Find out something about yourself, get outside your comfort zone. You men have the perfect group surrounding you to accomplish anything you want, to help fight through being sore, help fight through being tired, you name it…

You already know about the good things, you know what makes you happy. You know how to get through that part of life. That’s easy. Incorporate sometimes that suck, real life.

Pantyhose took us out in prayer


Fomaha - 3389 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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