May 25th, 2019 / Boy’s Town / AO – The Oracle

Weather:  61 Degrees and cloudy with a light morning sprinkle to start our Warm-A-Rama

PAX: Curds, Sweet Tooth, Cyclone (Respect!), Truss, Tator Tot, Wait Time, Honey Badger, Lowman, Khakis (Respect!), Blue Suede, Room Service, Crab Cakes, FNG- Shells(Derek Jensen), Ponzi, Lemon Law,

Q: Coach K (VQ) & Lowman

Upon arrival the PAX could smell the fresh cut grass and see the twinkle in Coach K’s eyes as he knew the trek they were about to embark on. After delivering the mission statement and disclaimer, Coach K lead everyone on a quick mosey before heading to the open field for the Warm-A-Rama.

Warm-A-Rama: Coach K let the Pax know this Warm-A-Rama would be a little different and done almost entirely from our athletic/Al Gore position.

  • Smurf Jacks -20IC
  • 10 count hold of Al-Gore
    • While still in squat position: Sun Gods 15/15 IC
  • Windmills – 15IC
  • Back to Al Gore position (10 count)
    • Still in Squat position: Cherry Pickers 15IC
  • String Rippers – 15IC
  • Back to Al Gore Position (3-10 counts)
  • Merkins

The Thang: Running of the Stairs

PAX moseyed to the practice field where after a Coach K gaffe they were divided into groups of three instead of 5 as intended. Group one completed the exercises listed at the first stair while the On Deck/second group performed fast feet, the remaining groups performed side straddle hops. Once Group One completed all exercises at Stair 1 they ran to Stair 2 and all other groups moved forward one position. The Pax then proceeded to ascend Stairs 1-5 and made it through two full rounds before Omaha was called.  

Stair 1 Stair 2 Stair 3 Stair 4 Stair 5
5 Burpees 5 Burpees 5 burpees 5 burpees 5 burpees
  10 Copperhead Squat (IC) 10 Bobby Hurley’s 10 Killer Rabbits 10 Sumo Squats
    20 Merkins 20 Werkins 20 Carolina dry docks
      30 Lunges(total) 30 Lunges(total)
        40 Dips

Lowman then lead the Pax in two partner pushes and three rounds of ATM’s before moseying to the shovel flags for Mary.


Flutter Kicks (20IC), Gas Pumpers (15IC), Freddie Mercury (20IC), American Hammer (Too Failure)


Lemon Law let us know that there will be a four week book club at both AO’s on Tuesday’s during the month of June. So grab your copy of Freed to Lead and join the Pax for some fun discussions.

Ponzi reminded the group about the upcoming “Man Shower” for Bubbles and OMT on Wednesday, May 29th at Barratt’s B Bar at 6pm.

Congratulations to Dufresne on his upcoming nuptials.


Coach K related F3 to a basketball team(naturally). A coach’s job is to help the individual players reach their personal goals within the team concept, but it was upon the players and their unselfish sacrifices that really created team building and reaching the team goals. Everyone was encouraged to recognize and seize the many opportunities F3 provides its members in being both a coach and player to help the overall team reach new heights.


Coach K

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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