7/11/19|Futurama AO|Memorial Park-Baseball Fields|65 Degrees

Q: Ponzi

Assistant to the Regional Q: Selleck (T Claps to Selleck for providing the giant kickball and bases today!)

PAX: TC (respect!), Gunner, Flo, Safe Ride, Polaroid, CSI, Bubbles – sort of (hate!), No Doze, Clorox, Swinger, Honey Stinger, Trademark, Room Service, Honk-Honk!

F3 Intro & Disclaimer Given

F3 workouts are always…

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Baseball players are pansies (*cough*PLAGUE*cough*) so we did the easiest of Warm-a-ramas:

Light jogging to the outfield

Karaokes Back

High knees to the edge of the infield

Butt kicks to the outfield

Side shuffle back




Kickball. Standard Rules apply. You’re out if ball is caught mid-air or thrown out by getting hit by ball. 3 outs.

Batter & Pitcher = no exercises.

Everyone else will be doing an exercise while pitcher throws the ball.

Rotate out your pitcher every batter. 

Thanks to Selleck’s suggestion, we started and ended the game with GREAT sportsmanship by partnering up with a member of the opposite team to complete

10 Pattycake Merkins

The following are exercises for guys who get a hit and are on base….

1st Base Exercises:

SSH x30 (Not IC)

20 Merkins (Not IC)

American Hammer x20 IC

(Rinse & Repeat)

2nd Base Exercises:

Monkey Humpers x20 IC

15 Bobby Hurleys

Gas Pumpers x20 IC

(Rinse & Repeat) 

3rd Base Exercises:

Squat Jacks x 30 (Not IC)

10 Burpees

Sun Gods x15 IC one direction, then reverse 15 IC again

(Rinse & Repeat)   

Batting Team Group Exercises (except Batter):

10 Merkins IC

5 Burpees

Sprint down 3rd baseline to outfield then run backwards back

5 Burpees

Bear Crawl to 3rd base. Crawl Bear back.

7 Power Merkins (push-ups with partner’s feet on your back)

20 Copperhead Squats

20 Copperhead Lunges

5 Burpees

Partner up! Broken Wheelbarrow (1 legged wheelbarrow) to 3rd base then switch

Lt. Dan to 3rd base, Sprint back

5 Hand Release Burpees (Hurpees)

15 Monkey Humpers IC

15 Hand Release Merkins (NOT IC)

15 Dancing Bears IC

15 Carolina Dry Docks IC

(Rinse & Repeat)

Field Player Exercises except Pitcher (Called out by 1st Baseman):

1st two batters: Shuffle feet til pitcher rolls ball then drop to the ground and immediately back up

5 Burpees

15 Air Squared Cherry Pickers IC (Call out as a group)

15 Air Squared Overhead claps IC

15 Chillcut plankjacks IC

5 Burpees

20 Copperhead Squats IC

Next two batters: shuffle feet til pitcher rolls ball then drop to the ground and immediately back up

10 Bobby Hurleys (NOT IC)

5 Burpees

15 Imperial Squat Walkers IC

15 Ponzi Pinch’s IC

5 Hurpees

(Rinse & Repeat)

6 MoM: 

Slow Flutter Kicks


American Hammers


  • The Pit launches July 20th!
  • Golf outing August 3rd for Pediatric Brain Cancer. Reach out to Placebo or go to Quinnstrong.com. Let’s get a bunch of foursomes out for this! 

Took prayer requests then ended with the quote below, which Ponzi “stole” from F3 Dial Up’s Yoga class. Followed by a short prayer to close us out.

Thanks for trying out my weird workout ideas today, guys! I had a blast! And great news…I already know how I can make it EVEN BETTER next time!


30,000 Mornings: This is your life; don’t miss a day of it.

“30,000 mornings, give or take, is all we’re given. If you’re 26, you still have 20,000 left. If you’re 54, you still have 10,000. An accident or illness could change all that, of course. But let’s count on you to remain safe and healthy all your allotted life—in which case you still have plenty of time. Sort of.

“We get to think of life as an inexhaustible well,” wrote composer and author Paul Bowles, who lived to the ripe old age of 32,442 mornings. “Yet everything happens only a certain number of times, and a very small number, really.

How many more times will you remember a certain afternoon of your childhood, some afternoon that’s so deeply a part of your being that you can’t even conceive of your life without it? Perhaps four or five times more, perhaps not even that. How many more times will you watch the full moon rise? Perhaps twenty. And yet it all seems limitless.”

30,000 mornings. We’ll spend some of them on the treadmill, OR PLAYING KICKBALL WITH YOUR F3 BUDDIES, or fighting traffic, or standing in line at the Starbucks store. Just be sure to spend some of yours seeking and savoring the real beauty, mystery, and adventure of your days. This is your life, your one and only life—don’t miss a day of it.”



F3Omaha - 4303 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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