March 9, 2019|AO – The Oracle | FNB Parking Garage | 36° F, real feel of 33° F, and plenty of rain

PAX: Tonight Show, Chaz (H), 6 Shooter, Tater Tot, Reba, Room Service, Borland, Coach K, Specimen, Selleck, CSI, Honey Stinger, Vandelay, Bubbles (H), Lowman, Wait Time, Cyclone (R), Lemon Law, Crab Cakes, The Plague, Placebo, No Doze, Honey Badger, Big One, Brazilian, and Khakis (R)

Q: Saul

Welcomed 27 PAX to the Oracle winter quarters. Saul explained the mission of F3, checked for FNGs and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed Indian Run style to the rooftop of the parking garage.

  • SSH 25 IC
  • Sun Gods (both direction) 20 IC
  • String Rippers 20 IC
  • Windmills 15 IC

2 – Shoots and Ladders

The PAX then moseyed to the third floor to flex their March Madness muscles with a game of shoots and ladders. 4 PAX stepped up to shoot on the Little Tikes hoop. If they made their shot, they picked the exercise for the PAX. With a miss, the Q picked the exercise. Room Service was the only one that made his shot. The other 3 shall remain nameless but some of them missed their shot badly, like real bad.  

A breakdown of the “ladders”

  • Suicide/Liners;
  • Bear crawl;
  • High knees 15 IC; and
  • Burpees 10 OYO

3– 40 minutes of hell

Nolan Richardson Routine, Partner Aka “40 minutes of Hell.”

Routine: Partner 1 performed each exercise denoted below as Partner 2 backpedaled to the other end of the garage, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This continued until the repetition count stated below was met.

1. Burpees (100).

2. Squats (300).

3. Big Boy Sit-Ups (150).

4. Little Baby Arm Circles (300).

5. Merkins (150).

6. Imperial Walkers (300).

Half way through the 40 minutes of hell, all was quiet on the 4th floor of the parking garage. Presumably, some of the PAX were reconciling with the fact that they were only half through this beatdown.

4–6MOM-More like 3 Minutes of Mary

  • Captain Thor (Up to 4 Big Boys: 20 American Hammers)

Circle of Trust:

  • Announcements-
    • No Doze-with expanding AOs we need people to step up and Q
    • Plague-free VQs at Paradise Island on Wednesdays
    • Tater Tot-thank you for the support this week while he was sick
    • F3 Wild Kingdom opens up on March 26 at Lake Zorinsky
  • Thoughts by the Q

1) Living in the same place as the people you love matters. I probably have 10X the time left with the people who live in my city as I do with the people who live somewhere else.

2) Priorities matter. Your remaining face time with any person depends largely on where that person falls on your list of life priorities. Make sure this list is set by you—not by unconscious inertia.

3) Quality time matters. If you’re in your last 10% of time with someone you love, keep that fact in the front of your mind when you’re with them and treat that time as what it actually is: precious.

Next F3 Event –3/11/19 @ 0530 – The Murph –



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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