F3 Omaha April 21, 2023- Golden Spike, Skipper Q

4/21/2023:  Burke High School.  Approx. 38 degrees, wind 10 mph, partly cloudy.

PAX:  6 total- Lansberry, Canadian Bacon, Tom Tom, Rain Man, Oompa, Skipper

Q: Skipper.  Skipper presented the mission and disclaimers.  The Burke HS Track was “Closed for Maintenance” and was unavailable.

Warm-A-Rama:  the PAX moseyed to the parking lot on the SE side of the school and performed 15 Side Straddle Hops, 15 Merkins, 15 Imperial Walkers, 15 Goofballs, 15 Big Ones, and 15 Tappy Taps.


The PAX then moseyed to another section of the same parking lot and performed the Pre Thing.  Going around the circle, each PAX was to lead 10 repetitions of an exercise of his choice.  This was to alternate between chest/shoulder, core, and leg exercises.  The PAX went twice around the circle.

Omaha was then called and the PAX moseyed to the parking lot to the west of the track to do a 3-man grinder that was originally planned for the football field in the stadium, which was closed.

The Thing:

The PAX divided into two groups for the 3 man grinder.  The simple routine involved performing AMRAP exercises on either side of the parking lot.  Each PAX running across the midpoint between the sides was to stop at the midpoint and conduct two burpees.

Exercises included in the 3 man grinder included:

Flutter Kicks


Big Boy Situps

Mountain Climber

Freddy Mercuries

High Plank

Alt Shoulder Taps

Hello Dollys


Dying Cockroach

Monkey Humpers

Pickle Pointer

Starfish Crunch

Little Baby Dips


Dive Bombers

Moroccan Nightclubs

Air presses

Cherry Pickers


Side Straddle Hops

Apollo Ohno

Copperhead Squats



Skipper called Omaha and Mary was one round of American Hammers.


Name A Rama was completed as normal.

Announcements & Prayer Requests

Circle of Trust – Message from the Q- Skipper:

Theme for the day was a warm up for the 5th anniversary event on April 22. Skipper discussed the more general theme that people always need to warm up to things, no need to rush in.

F3Omaha - 4192 posts

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

Golden Spike

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