Futurama AO | Memorial Park | April 18, 2019, 5:30 AM | Temperature: 45 degrees (Feels like 40) & Clear

PAX: Trademark, Folsom, Tenderfoot, Brazilian, Captain Kangaroo (Respect!), Khakis, Daniel San, Flipper, Ponzi, Honey Stinger and Wait Time.
QIC: Wait Time

YHC provided a brief disclaimer and shared the F3 mission statement before the PAX moseyed to the entrance to Memorial Park for Warm-A-Rama.  At end of workout, PAX completed 60 burpees and ran slightly more than a mile.  Some thought (#mumblechatter) that they mistakenly went to Paradise Island.


SSH | Red Bull Smurf Jacks | Shoulder Taps | Mountain Climber | String Rippers | Imperial Walkers

Brazilian came in hot and a little tardy.  The PAX attempted to hide from him, but Brazilian showed his stealth hide-n-seek skills.  After Warm-a-rama, the PAX moseyed back to the shovel flag.

THANG: Partner Burpee Mile

Starting at the shovel flag, the PAX started the burpee mile.  This began with 15 burpees before the PAX ran to the foot bridge on Dodge Street.  At the foot bridge, the PAX completed:

(1) Foot Bridge

15 Burpees OYO | Patty Cake Merkins x 15 | Elbow Plank / Two-Foot Hops x 25

Last two exercises were completed with a partner, then PAX ran to the playground on west side of park.

(2) Playground

15 Burpees OYO | Sqwerkins* x 15 | Partner Push

Last two exercises were completed with a partner, then PAX ran to Underwood Ave.  PAX planked to the 6, and then ran backwards across the parking spaces on Underwood before taking the Underwood Avenue hill.  At the top of the hill, the PAX completed the following:

(3) Entrance to Park

15 Burpees OYO | Tammy Wynette x 15 | Panerkins*** x 15

Last two exercises were completed with a partner, then PAX ran to the shovel flag.  Ponzi noticed that most of the PAX did the Panerkins incorrectly, and asked that we do them again, so YHC led PAX in doing 5 Panerkins with correct routine.

* Squerkins: Partner A holds Partner B’s ankles.  Partner B does a Merkin while Partner A does a squat.  Exercise called by the Q (single count).
**  Tammy Wynette: “Stand By Your Man”  In reference to classic country song about Tammy Wynette and George Jones, stand by your man is a partner routine.  Partner A does Merkins.  Partner B stands next to Partner A and does squats.  Routine is done in sync and partners flap jack.
*** Panerkins (also called Power Merkins): Partner A in a plank position.  Partner B places feet on Partner A while in a plank position.  Partner A does Merkins with the extra weight from Partner B on his back, hence “power Merkin.”


Box Cutters x 15 IC | Reverse Crunch x 15 IC | E2K x 15 IC  | American Hammer x 25 IC

T-claps to Honey Stinger: Honey Stinger stepped up and is helping provide the meat /BBQ for the F3 Anniversary Family Picnic.  Thank you for your generosity.
Family Picnic RSVP Deadline: Anyone planning to attend the Family Picnic with Ms and 2.0s should RSVP by this Sunday, April 21.
Q School at Futurama next week: Next week, F3Omaha will converge on Thursday for a Q School held at Futurama.  Tater Tot and Khakis will lead the workout/Q School.


According to Seneca, the Greek word euthymia is translated to English as “tranquility. “  The Greek root word means the sense of our own path and how to stay on it without getting distracted by all the others that intersect it.  In other words, it’s not about beating the other guy.  It’s not about having more than the others.  It’s about being what you are, and being as good as possible at it, without succumbing to all the things that draw you away from it.  It’s about going where you set out to go.  About accomplishing the most that you are capable of in what you choose.  That’s it.  No more or no less.

Honor to lead the PAX, Grace & Peace,
Wait Time

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