AO: Futurama | Memorial Park

Weather: 62 Degrees

Pax: 21 – Pony Express (Hate), Clorox (Hate), Tater Tot, Sparty (FNG), Rev, T-Bird, Safe Ride, 2-Step (FNG), Toadstool, Fire Walker, Gunner, The Plague, Blue Suede, Bubbles (Hate), Honey Stinger, Big One, Jean Claude, Khakis (Respect), Smash Mouth, Arm Bar, Polaroid

Q: Polaroid

On a beautiful Thursday morning 21 PAX were greeted by a beautiful full moon sunrise at the top of Memorial Park.  As 5:30 neared an impressive grouping of Extra Credit earning PAX emerged. Polaroid greeted the group, mission and principles were shared.

Short Mosey ensued on way to Warm O’ Rama at Flag Pole

Warm O’ Rama

•Windmills x 12 IC

•Copperhead Squats x 12 IC

•Sun Gods x 20 IC (10 Each Direction)

•Off Hand Bobby Hurleys x 12 IC

•Plank Jacks x 12 IC

•Mosey to the Thang, partnered off along the way.


Pax partnered up.  With 21 total we had nine groups of two and one group of three.

Two markers were placed approximately 200 feet apart on the Memorial Park Hillside.  Partner One would take off Bear Crawling from one markers making their way to the other.  While partner one was crawling partner two completed 10 Merkins, 10 Air Squats and 10 LBC’s.

Upon completing partner would jog from starting point to distant marker, turn around and greet their partner bear crawling. Roles would now reverse, one picking up the bear crawl where the other left off and the other completing 10 Merkins,10 Air Squats and 10 LBC’s.  Upon completion the partners would match back up at the nearest marker. This movement would note one “Up and Down” rotation.

Now at a marker the PAX completed the following with their partner, adding reps each time through.

Exercises: 2, 4, 6, 8, 10, 12, 14 (Adding two reps each lap)

Crab Cakes

Mountain Climbers

Alternating Lunges


Upon finishing the set the Bear Crawls would resume and another lap was underway. In total, some completed seven total laps, equaling 14 reps.

OMAHA was called at 6:03


Low Dolly x 15 IC

Freddy Mercury x 15 IC

Marge Homer x 20

American Hammer x Waffle House 52!! Led by Khakis.


Name O’ Rama included welcoming our FNG’s Mark Wellwood (Sparty) and Jay Helvey (2-Step)

Sign up for F3 Iron PAX Challenge which is an F3Nation-wide competition to determine the 2019 IronPax. F3 Omaha will be completing these weekly workouts on Tuesday. Register here (

T-Claps to Blue Suede and The Plague as Site Q at Paradise was transitioned to Blue Suede yesterday morning.

Still time to volunteer at the Heart Ministry Center Food Pantry tomorrow. Contact Big One to sign up.

COT: Listening in on Tuesday’s Third F Chat on Ego is the Enemy it got me thinking a good bit about what we look to achieve in our lives and what we deem as success. Everyone strives for happiness and peace in life. While money can certainly give happiness and some peace of mind – more so I think it’s easier to think that by having money, you can purchase the happiness and peace. Chasing money for the sake of money is a sure way to become emotionally bankrupt. And while money is powerful it can’t change the way you feel about yourself. If you’re not proud of who you are, money won’t change that. If you don’t believe in yourself, money will fail you there, too. I’d encourage everyone to take a second to step back and search for the things that work for them and those in their life that matter. Enjoy the process of what you are building each day in your life, find what makes you come to life….. Chase what makes you fulfilled each day. Polaroid closed in prayer!

Aye – Polaroid

F3Omaha - 4302 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply