9/3/19 | Cornhusker Handicap AO | Stinson Park | 75 Degrees

PAX: Gunner, Huffy, The Plague, Slow Pitch, Brazilian, Greek Freak, Jean Claude, Peekaboo, Biggie Smalls, Fire Walker, Tube Socks, Bubbles

Q: Brazilian and Bubbles (Hate!)

Bubbles welcomed the PAX, gave the mission statement and the disclaimer.


The PAX moseyed from the playground, around the park to the south side, entered the grass field, and circled up.

SSH x 15 IC

Sun Gods (Forward and Back) x 10 IC

String Rippers (Nice and Slow) x 10 IC

High Knees x 15 IC

The PAX then got into a tight circle and the IRON PAX exercises were demonstrated.

The THANG: IRON PAX week 1 (Killer B’s)

Bubbles, Brazilian, and Gunner showed up early and set up the course with cones, and a measuring tape, to make sure distance was correct and all times counted.

Elapsed Time Scoring – 5 Rounds for Time

  • Broad Jump 10 yards
    • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Broad Jump 10 yards
    • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Broad Jump 10 yards
    • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Bear Crawl 30 yards back to the starting line

Brazilian hooked us up with some much needed music through a speaker provided by Bubbles. At about the 15 minute mark, the speaker died, and we were left to our own thoughts. Only mumble chatter was the groans from the PAX when the speaker died.

As the IRON PAX challenged continued, the PAX began to encourage their fellow brothers. With each passing bear crawl or broad jump, PAX were calling out, “Nice Job, Keep it up boys, you got this”. I know that these are little things, but when you feel like you can’t breath and all you want to do is fall over and stop, these words of encouragement really helped in the completion of the workout. 

One of the coolest parts of today’s workout was when PAX members began to finish. Absolutely gassed men, walked back out onto the field, chose a PAX member that wasn’t finished yet, and stuck with them to complete the task. PAX that had just completed all rounds, were going back and performing exercises with the 6, to help him get across the finish line. I truly love this group!

6 MoM:

The PAX circled up back on the playground and a 30 count was performed. The PAX earned this one. No official mary was performed.


Bubbles talked about how important Brazilian has been to the group and how without him and Wait Time coming together and starting F3 in Omaha, we would not be able to experience this great thing. Today was Brazilian’s last day as Site Q, as Bubbles will now take over his duties. The PAX applauded Brazilian and thanked him for his help in making F3 what it is today.

Bubbles shared the following:

You define yourself by all your actions, especially when the pressure is on. So don’t compromise when times are easy, and don’t compromise when times are tough. If you compromise your values when things get tough then they aren’t really your values. You’re just pretending they are. F3 has certain values, and during IRON PAX, it is important to stay true to those. Do not let the competition bring down what the group stands for. We can still be competitive, but make it against yourself rather than the person next to you. Make sure to continue to be encouraging and support others around you during the beatdown. We grow as a whole group, as well as individuals, we need to remember to be supportive and pick up all members of this group.

The Plague closed us out in prayer



F3Omaha - 4302 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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