May 30, 2019|Memorial Park | AO – Futurama | 63° & wet

PAX:  CSI, Polaroid, Bubbles, Tater Tot, Room Service, Ponzi, Honey Stinger, Round Two, Shells, Twin Peaks, Tenderfoot, Brazilian, Safe Ride, TC, The Plague

Q: The Plague

Welcomed 15 PAX to a beautiful morning at Futurama. Explained the mission of F3 and reminded PAX that The Plague is not a professional so they need to be safe and modify exercises as needed. The Plague mentioned that this workout was going to include absolutely no running – lots of mumble chatter indicated that the PAX were thrilled.

Bear-crawled down the steps to warm-a-rama


Tater Tot gave an intro warm-a-rama while a few PAX (Ponzi, Brazilian, Shells) attempted to run down the stairs late. The PAX quickly shouted “No Running Allowed” and they bear-crawled the rest of the way. Must’ve been up late celebrating Bubbles & OMT’s baby.

  • Copperhead SSH 20 IC (Tater Tot)
  • Sun Gods 20 IC (Tater Tot)
  • Hops – two leg, single leg and squat varieties in sets of 10
  • Calf Raises 30 IC
  • Monkey Humpers 20 IC

THE THANG – No Running, but still high-performance workout

PAX performed all exercises together except the wall-burpees

  • Burpee wall jumps – perform 1 burpee on each side of the half-wall with jump ups & muscle ups in between – total of 10 burpees
  • Derkins 10 on down – Chicken Peckers 10 IC – Derkins 10 on down
  • Big Boy Sit-ups 20 on up
  • Incline Merkins 20 on down
  • Jump Squats on Up
  • Burpee wall jumps – 10 total

PAX split into two groups for black snake bear crawl

  • PAX line up head to toe in plank position, PAX at the back bear crawls to front and yells “Front” for next PAX at end of the line to start moving. Repeat.
  • Called random sets of Merkins while waiting for PAX to bear crawl to the front

PAX regrouped at the half-wall for more of the THANG

  • Mike Tysons 15 IC
  • Australian Mountain Climbers 20 IC
  • Dirty Hookups 15 IC
  • Burpee wall jumps – total of 10 burpees


  • Gas Pumpers on the ledge – 20 IC
  • Reverse Crunch with Low Dollie 20 IC
  • Flutter Kicks 25 IC (Bubbles)
  • American Hammers 30 IC (TC)

Circle of Trust:

  • The Plague shared from a recent Steven Furtick sermon on Performance Pressure
    • We are driven by our culture to perform so we can feel accepted or special
    • This drives us to be afraid of failure or times where we don’t measure up to the expectations, we’ve falsely created for ourselves
    • It’s important that we lean into our support systems and utilize their input to help us identify our Dolphin and Daffodil so we can spend more of our life in the D2X
    • If you aren’t careful, you might be bearing a burden you weren’t built for because you’re comparing yourself to someone else’s calling
  • TAPS
    • Prayers for health and protection of our PAX and their families
  • Coffeteria/3rdF at Crane coffee


Aye! The Plague

F3Omaha - 4299 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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