Temp: 34 degrees 59% humidity

PAX: (20) Khakis, Farva, Z-Bo, Oompa, Sister Act, Busser, Black Jack, Specimen, Black Flag, Schrute, Lansbury, Tight Lip, Tator Tot, Sweet Roll, Golden Pike, Candian Bacon, Tin Cup, Slow Pitch, Low Flow

Q: Low Flow

Pre Runners:

Farva, Sweet Roll, Golden Pike (rucking), Low Flow


We did S.S. Hops until the Smurph’n PAX from The District grouped up with us (about 40 in total)

Pre-Thang: I lead the PAX out to 108TH St. then turned North to Prairie Village Dr. where we turn west and headed down the hill to 111th st. where we circled up for:

10 – Burpees 20 – Merkins 30 – Air Squats 15 – LBC’s

We counted off in groups of 3 then headed back up Prairie Village Dr. hill and back to the A.O. where I had 3 stations preped

The Thang: 3 stages
Stage 1: Push Group
AT the stairs (North side of the A.O.)
10 – Burpees then down the hill for
10 – Burpees then Bear Crawl back up the hill and head west to Stage 2 Stage 2:
25 – Merkins
20 – LBC’s
25 – Ranger Merkins
20 – Flutter Kicks
25 – Werkins
20 – Heels to Heaven
10 – Burpees

Back to the Top
Stage 3:
35 – Air Squats
20 – Big Boys
40 – Alt. Lunges
20 – Heels to Heaven 40 – Monkey Humpers 20 – Alt. Heel Touches 10 – Burpees

Bato the Top
Announcements: Big day April 22nd for the 5 year anny. of F3 Omaha. 2nd F thangs happening all week! Prayers for KOA and his family

One year ago I started my F3 journy at this AO the Octagon. The HIM that EH’d me was a no show but it didn’t matter because I had been on the sidelines of Twitter watching this group of men doing their thang for a long while wondering what in the hell they doing each morning and I wanted in. I needed a change in my fitness and this looked interesting. We started with a short run around the backside of the building and I was asked a couple questions from a guy that called himself TC to which I could only muster one word answers because I couldn’t catch my breath “ we had run the equivalent of maybe 50 yards”. We circled up and started warm-o-rama and from then on I was hooked “this is awesome” I thought to myself then we moseyed to the football field where the Q for that day finally showed up and finished the day strong giving me the name Low Flow. I felt like a new man driving home smiling the entire way. One hour later I received a couple text from some old friends that were already in F3 congratulating me on making it out that morning! Now I have a smile on my face the rest of the day! I made out out each day of the week until Friday because I had a meeting with the brass at 7 am which has since been changed to 7:30. That entire day I felt off and couldn’t explain it so I made a deal with myself no matter how sore or tired I am I’m going to try and post as often as my life and work schedule will allow. I started see a giant change in my fitness level but even more mentally which I knew I needed but did’t realize how much I really needed it. Now the physical aspect of F3 has just become an added bonus of what it does for me mentally. I post everyday because I need the other PAX to be there for me and maybe there’s another PAX out there that might need me to be there for him. Thank you to all the HIM of F3 Omaha you guys have no idea how much you’ve helped me and continue to do so. This has been one of the best years of my life!

Aye, Low Flow

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