September 20, 2022 | Zorinsky Lake Park | AO – Wild Kingdom | 

Weather: Partly Cloudy, Temperature 78 ℉

PAX (8): DOA, Mufasa, Fine Print, Ketchup, Yodel, Limu, Cutting Edge, The Plague
QIC: The Plague

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: The Plague is not a professional – PAX need to modify as necessary.

PAX moseyed toward the bathrooms  for warm-a-rama


  • SSH – 20 IC
  • Merkin Jax – 1:4 Merkin to Plank Jack ratio – went up to 5:20
  • Dirty Hookups – 10 IC

PAX worked our way through four stations as one group. Made it through two rounds

The THANG – 4 Stations

  • Station 1 Push Group:
    • 5 Burpees
    • Bear Crawl to and Crawl Bear back 
    • 5 Burpees
  • Station 2:
    • Derkins – 20
    • Dips – 20
    • Step Ups/Box Jumps – 20
  • Station 3:
    • Big Boys – 20
    • Pattycake Merkins – 20
    • Alternating Shoulder Taps – 20 IC
    • Low Dollies – 20
  • Station 4
    • Bonnie Blair’s – 15 IC
    • Pull-ups – 10
    • Gas Pumpers – 15

Omaha was called and PAX made their way toward the shovel flags.


  • Chillcut Pickle Pushers – 15 IC
  • Parker Peters – 15 IC
  • James Bond – Rancid Style 
  • American Hammers – Rancid Style


  • CoT – YHC encouraged the PAX to take time in their day to pray, meditate, think, essentially find time to do nothing so you can process what’s going on in your life.
    • For me, i’ve found the following meditation helpful:
      • “Ask your creator to show you the way of patience, tolerance, kindliness, and love” 
      • Meditate on what each of these spiritual principles looks like for each of your family members and other concentrica relationships. 
      • What does it look like for you to show patience, tolerance, kindness, and love to each one of them?
    • YHC is often selfish so this helpful reminder on a regular basis is key to ensure my concentrica is right-side out and i’m focusing on the right things in the right relationships.
  • Announcements:
    • 9/30 – Launch of Block Party at The Grove Park – Fine Print Site-Q
      • This is the anniversary of Nugent’s passing – all PAX will recognize this day in a moment of silence at all Friday AOs
    • 10/4 – Launch of Catamount Complex at Gross High School – Farva Site-q
  • Prayers – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • Pray that men of F3Omaha would impact those around them
    • DOA closed out in prayer
  • Coffeteria/Vidlacks Brookside Cafe 


The Plague

Fomaha - 3870 posts

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

Wild Kingdom

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