Weather: 28°F 🌔, Wind: NW 11mph

QIC: BetaMax (Happy Birthday! 🥳)

PAX: Unicycle, Dr. Thunder, Peg Leg, Lincoln Log (respect²), Pain Killer, BetaMax

FNG: 0

Welcome: Recited F³, 5CP, Mission, Credo, and Disclaimer* from memory.


  • Motivators (5, 4, 3, 2, 1)
  • Tappy Taps (10 IC)
  • Big Ones (10)
  • Mountain Climbers (10 IC)
  • ATMs (10)
  • Failure to launch (5)
  • Cherry Pickers (12)

The Thang | 3 Station Partner Competition

Three cones were located around the track.  Partners ran to each station, completed the 3 exercises listed at each station (7 reps of each, 14 of each, 21 of each) and returned to the middle cone in the field before running to a different cone.

CARDIO Station

  • Burpees
  • SSH
  • Mountain Climbers


  • Diamond Merkins
  • Carolina Dry Docks
  • Dips

LOWER BODY station

  • Lunges
  • Jump Squats
  • Copperhead Squats

Those who finished first, returned to the middle and began assorted abdominal exercises.

OMAHA | 0604


Listened to some motivational speakers reminding us why we should never give up and keep accelerating, while YHC called out different abdominal exercises to do AMRAP.

Name-a-rama / Announcements / Prayer Requests

CSAUP is coming up on January 28th.  Start your pre-run training now!
January Murph Challenge is underway.  Sign up via details on Slack under the #Murph channel


*Shared a recent experience at a gathering where another PAX member wished me a Happy Birthday and asked how I felt about getting older. My response shocked those in attendance as I shared maybe it was time to give up working out because I was getting older. My friends didn’t accept that and encouraged me to keep going! Realized sometimes I get in a mental rut and need others to help me stay motivated. A couple of respect HIM are a constant reminder that my best days are ahead!

(*Summarized by Unicycle, please see Betamax for the actual details.)



F3Omaha - 4192 posts

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

The Dune, AO ,

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