September 5, 2019 | AO – Futurama | Memorial Park | 65°

PAX:  Blue Suede, Toadstool, Clorox, Safe Ride, Folsom, Ponzi, Saul, Gumbo, Chiclets, Pony Express, Spackler, Khakis (R), Hightower, The Plague

Q: The Plague

Welcomed 14 PAX to a very nice morning at Futurama. Explained the mission of F3 and gave the disclaimer. Looked for FNGs – found none. Explained the workout and context of Mohammed Ali & Joe Frazier fight dubbed Thrilla in Manila.


The PAX moseyed around the Memorial Park Monument and then to the grassy area for warm-a-rama

  • SSH 20 IC
  • Mountain Climbers 20 IC
  • Chilcot Parker Peters 20 IC
  • Sun Gods 20 IC (10 each direction)
  • Windmills 15 IC
  • Tappy Taps 15 IC


  • Jump tucks 10 on up
  • Makhtar N’Diayes 10 IC
  • Jump tucks 10 on up
  • Makhtar N’Diayes 10 IC


The Plague explained the thang and PAX partnered up. PAX would complete 3 exercises each round then run down to bottom of the park stairs and complete 10 Burpees, 10 Bonnie Blairs and 10 Big Boy sit-ups, then run back to grassy area and plank to the six. Each round would reset with explanation/demonstration of these partner exercises.

Round 1

  • Low Plank Side Jumps – 20 single count each partner
  • Patty Cake Merkins 20 total
  • Leg raise side drills – 20 single count each partner

Round 2

  • Patty Cake Big Boys – 20 total
  • Low Plank Partner Jacks – 20 single count each partner
  • Partner Ab circles – 20 each partner

Round 3

  • Partner Bridge Dips – 20 single count each partner
  • Low Plank Makhtar N’Diayes – 20 IC each partner
  • Low Plank Merkins – 20 single count each partner

Round 4

  • Inchworm patty cake Merkins – 20 total
  • Low Plank Lateral Jump Burpees – 10 each partner


  • Canoes – 15 IC
  • American Hammers 52 IC (thanks Khakis 😊)


  • Announcements
    • 9/6 – First Friday lunch @ 11:45 at Flagship Commons (Westroads)
    • 9/14 – Two Club Conundrum (golf)
    • 9/20 – Family night event at Vala’s Pumpkin Patch
    • 9/21 – 2.0 Workout at both Saturday AOs
  • CoT
    • The Plague shared two main thoughts:
    • We read a lot of self-help books but eventually need to develop our own thoughts and apply what we learn to our own experiences and lives. What have you read and how does it actually apply to your daily life?
    • We talk about a higher power or having faith but in order to develop your idea of God you need to spend time with God developing that relationship. All relationships require spending time with the person, including your relationship with God. How are you spending time developing your faith and relationship with God?
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances – Waffle House, FDIC, Honey Momma
    • Chiclets closed out in prayer
  • Coffeteria/3rdF at Starbucks


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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