Tuesday, May 29th, 2018 0530-0615

Pax: Ethanol, Dialup, Folsom, Roll Bar

QiC : Ethanol

The Gloom was a warm and inviting place.  A land filled with happiness and joy, yet it was attended by few.  The thunder and lightning may have played a role in that. All the same, the stage was set for a “Ring of Fire” that would leave you feeling the burn.


SSH x 20 IC

Windmills x 20 IC

Mosey around the “Ring”… and back to our start point.


This THANG was dedicated to burning off some of the bad holiday decisions that were made over the weekend.  We started out with some mumble chatter… something about last Thursday and a beating from Wait Time… then it was on to Saturday and some little scratches from dragging folks through the grass… after that, it was game on. Each station represented a possible bad decision.  Start at station A, perform the first exercise on the list and run to the next station.  Complete 3 laps and repeat as needed.

PAX started as a group and ended as a group:

Station A: Appetizers… for those who couldn’t put down the crab cakes and bacon wrapped meats on a stick.

  • 20 Merkins
  • 30 Wide merkins
  • 20 Diamonds

Station B: Breakfast… Donuts, Waffles, bacon, maple syrup… all of the finer things in life.

  • 30 Freddie Mercury’s
  • 20 Jump Lunges
  • 30 Squats

Station C:  Cocktails… for those who went with the craft brew over the Mic Ultra….

  • 30 Windmills
  • 20 American Hammers
  • 30 Austin A Kickers

Station D:  Desert… oh the achilles heel of so many… only one way to get rid of this one…. Burp it up

  • 10 burpees
  • 10 burpees
  • 10 burpees


  • 20 Elevated Pushups
  • 20 Dips
  • 30 Overhead Arm Claps
    • Followed by 10 sun gods in each direction.

Circle of Trust:

COT was led by Ethanol…

Announcements: Hope everyone had a safe and meaningful Memorial Day.  Remember that it takes a long time to change a habit, but a very short time to fall back into a rut.  Lets get max participation on Thursday.

See you in the Maize,


F3Omaha - 4192 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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