4/16/23 The Rabbit Hole – F3Omaha Benson Park, Omaha – 35 degrees 10-15 MPH winds – PERFECT!

16 PAX: ICB, Lansbury, Spreadsheet, Saul, Rancid, Frosty, Good Lookin, Touche, Mother Goose, FNG, Bovine, Danielson, Pigpen, Bookworm, Bobsled, Oompa

QIC: Mother Goose, Saul, Oompa

Welcome, FNG Hot Wheels!

WoR – Stretches

Saul ran the pax over to the west side of the lake and did some stretching activities with the pax, afterward, we ran back over to the field near the shovel flags

The Pre-Thang

Mother Goose had the pax circle up and play a game of “Duck Duck Mother Goose”, in which a person runs around the circle of pax, does 2 burpees, and calls out an exercise.  Pax amrap this exercise while the next man runs.  Rinse and repeat until all pax have run.

Thang 1

Saul took the pax over the bridge to the parking lots east of the park.  We got into pairs and performed a 2-man B.O.M.B.S. grinder. Consisting of one person AMRAPing the exercise and counting, while the other ran to the other end of the parking lot and back:

  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boys
  • 250 SSH

Thang 2

Pax unloaded Oompa’s car and setup a soccer field with small/practice-sized goals to play “Spikeball”.  Pax counted off into two teams.  Pennies were distributed to one team.  Goal of the game was to play soccer with 2 balls!  One was worth one point, and the light-up “Golden” ball was worth 2.  Game was played until MG decided to dominate one end and score both balls in one net to walk off the contest


We moseyed back to the flags and performed a few rounds of Mary, ending with a round of Rancid-style American Hammers.




MG talked about the origins of the word “sin” and how the original Greek word was used in archery to describe shooting, but missing the mark.  He noted how this is a good way to frame our relationship with sin.  We all sin, but if we show ourselves a little more grace, it can make our journey toward a righteous life easier.


F3Omaha - 4192 posts

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

Rabbit Hole

Leave a Reply