3/8/23 Beverly Hills/Hanscom Park – Omaha, NE – 39 degrees, 5MPH wind, light drizzle throughout – PERFECT!

7 PAX: Sputnik, Rancid, Side Dish, Scoober, Joe Buck, Polaroid, Oompa

QIC: Oompa

Oompa instructed the PAX to stay in the pavilion parking lot for WoR.

WoR – Stretches

  • Tappy Taps x 15 IC
  • Imperial Walkers x 15 IC
  • Tater Taps x 15 IC
  • SSH x 15 IC

The Pre-Thang (Until 6:40AM) 

Oompa led the PAX to the tennis courts for the prethang:

11s across the two courts from sideline to sideline:  Merkins and Imperial Walkers

The Thang (until 6:10AM)

PAX counted off in groups of 2. There were 4 lights/stations positioned around the lake. 2 groups were directed to start at Station 2. One group of 3 started at Station 1

  1. Groups completed a cumulative Dora workout at each station.
  2. 1 pax member would run to the next station and back, the other would perform the exercise on the list AMRAP, then switch until they completed the exercise reps.
  3. Both PAX would run together ALL THE WAY AROUND THE LAKE and to the next station (~450m)
  4. Groups would then complete the exercises at the next station and repeat
  5. If groups finish all 4 stations, start over and pick an exercise to AMRAP to 150 reps in the categories indicated (Legs, Arms/Back/Core/Shoulders)

Station 1 – Legs

  • Sumo Squats x 150 – IC

Station 2 – Arms/Back:

  • Merkins x 150 – Single Count

Station 3 – Core: 

  • Flutter Kicks x 150 – IC

Station 4 – Shoulders:

  • Raise the Roof x 150 – IC

After all PAX had completed 3 of the 4 stations, Oompa led the PAX in one more lap around the lake and called Omaha at 6:10 AM.  PAX moseyed back to the pavilion for Mary


Oompa directed the PAX in 2 rounds of Rancid-style hammers, in honor of our beloved site Q.




I heard the following poem at a show I went to on Saturday night, which was performed by one of the pillars of my childhood, Garrison Keillor.  He is a complicated man personally, but I went to the show to see him one more time before he stops touring and to sort of bookend an important era of my life in which his radio show A Prairie Home Companion played a large part.  I’m glad I went and I was fortunate to discover this poem in the process:

The Summer Day – Mary Oliver

Who made the world?

Who made the swan, and the black bear?

Who made the grasshopper?

This grasshopper, I mean—

the one who has flung herself out of the grass,

the one who is eating sugar out of my hand,

who is moving her jaws back and forth instead of up and down—

who is gazing around with her enormous and complicated eyes.

Now she lifts her pale forearms and thoroughly washes her face.

Now she snaps her wings open, and floats away.

I don’t know exactly what a prayer is.

I do know how to pay attention, how to fall down

into the grass, how to kneel down in the grass,

how to be idle and blessed, how to stroll through the fields,

which is what I have been doing all day.

Tell me, what else should I have done?

Doesn’t everything die at last, and too soon?

Tell me, what is it you plan to do

with your one wild and precious life?

F3Omaha - 4192 posts

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

Beverly Hills

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