PAX: Folsom, Brazilian, Roll Bar, Bluegrass, Ethanol, Dial-Up, Curds, Penny Pincher, Wait Time (Q).  Unfortunately, no FNG posted so the name “Right Said Fred” is still available.


Q: Wait Time

Nine PAX posted at the Cornhusker Handicap with five new F3Omaha shirts.  The PAX moseyed to some uncharted territory of the AO.  Wait Time discovered a hill near the St. Mary’s softball field that could cause a lot of future heartbreak.


Wait Time and Dial-Up took the PAX through the following warm-up exercises.

SSH x 20 (IC), String Rippers x 15 (IC), Chinooks x 12 ea. direction (IC), Sun Gods x 12 ea. direction (IC), Hillbillies x 20 (IC)


The PAX completed nearly three cycles of BLIMPS, which included taking Heartbreak Hill between each cycle.

Burpees x 5 (OYO) – Plank 30 sec.

Lunges x 10 (ea) IC – Plank 30 sec.

Imperial Walkers x 20 IC – Plank 30 sec.

Merkins x 20 IC – Plank 30 sec.

Plank Jacks x 25 IC – Plank 30 sec.  (shoulders were burning)

Squats x 30 IC – Plank 30 sec.

Run Heartbreak Hill.

Burpees x 8 (OYO) – Al Gore 30 sec.

LSFs x 15 (ea) IC – Al Gore 30 sec.

Imperial Walkers x 20 IC – Al Gore 30 sec.

Merkins (Ranger) x 20 IC – Al Gore 30 sec.

Plank Jacks x 25 IC – Al Gore 30 sec.  (shoulders were burning)

Squats x 30 IC – Al Gore 30 sec.

Run Heartbreak Hill.

Burpees x 8 (OYO) – Chilcutt Plank30 sec.

LBCs x 15 (ea) IC – Chilcutt Plank 30 sec.

Imperial Squat Walkers x 20 IC – Chilcutt Plank 30 sec.

Merkins (Wide Body) x 20 IC – Chilcutt Plank 30 sec.

Wait Time called “OMAHA” and the PAX climbed Heartbreak Hill one last time before moseying to the shovel flag.


Windshield Wipers x 15 (IC), Dying Cockroaches x 15 (IC), American Hammer x 20 (IC)

Circle of Trust (COT) and Announcements:

ABIDE Event.  There is still time to sign up for Third F event this Saturday June 9 with ABIDE.  Email Selleck (see email that was sent on Saturday to all PAX).  Need 6-8 volunteers.

Dial Up encouraged the PAX to connect with their “WHY” concerning F3.  “Why do you climb out of the fartsack and post in the gloom?”  Despite an early morning for Dial Up that involved his daughter waking up at 3 AM, his “why” got him out of bed for his fellow PAX.

Operation Enduring Warrior.  Boom-Boom announced an event this Saturday, June 9 in Lincoln

Operation Enduring Warrior:
Start Point – 1400hrs (2pm)
University of Nebraska
1400 R St, Lincoln, NE 68508The City Ruck Tour 2018 (CRT18) is a series of 60 friendly Ruck Marches hosted by Operation Enduring Warrior (OEW) and led by select volunteers from OEW’s Masked Athlete Team and OEW’s Community Ambassador population. The purpose is to perform outdoor fitness in a group setting, while learning more about OEW’s mission, which is to Honor, Empower, and Motivate our nation’s wounded military veterans.

On average the distance will be 12 miles, and will vary from city to city, based on the assigned Ruck Leader’s plan. The pace will be moderate (approx. 18-20 minutes per mile), and the group will move together as one team. Short breaks will occur as needed. The amount of weight you carry in your rucksack is up to you. However, you are required to have two (2) quarts of water, a reflective band or belt on the outside of your ruck, and a headlamp or flashlight. Kid friendly. Dog friendly.

There will be a Rally Point (RP) 3-4 miles from the End-Point, for any late comers to join in for the final miles. Upon conclusion of the ruck march, there will be a “Circle of Trust” closing ceremony where you will hear a testimony directly from one of our Adaptive Athlete honorees, or participating military veteran. Prepare to be inspired. Everyone in the circle will receive a CRT patch, and probably a hug!

This year’s Tour is adopting a special theme…Veterans reaching out to Policeman! OEW will lead the nationwide effort in providing much needed relief to our hurting Law Enforcement Officer community. OEW challenges you to embrace this initiative. Every CRT city will have policemen rucking with us. We will hear their stories. We will demonstrate our support. We will show our respect. We will express our gratitude for the thankless and dangerous job they perform. OEW is helping launch a “Task Force Blue” (name pending approval) police services organization that will do for our injured cops what OEW does for our wounded vets, ultimately saving lives by preventing suicide.

All CRT tour stops are FREE to cops (active and retired). Everyone else pays $25. Your registration fee goes directly to OEW’s treasury to fund OEW programs in addition to covering the cost of patches and volunteer Ruck Leader travel cost.


Go Ruck Event in Memphis.  Ethanol encouraged the PAX to consider the Go Ruck Event in Memphis.  He said he plans to join Boom-Boom in completing the September event.

Qs for upcoming workouts.  Roll Bar leads The Maize on Thursday.  Come out and support Specimen’s VQ at Boys Town on Saturday.

Curds closed the COT with a prayer.


Wait Time

See you in the gloom!

F3Omaha - 4341 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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