Saturday, June 22, 2019 | The Oracle | 67 Degrees & Cloudy 

Pax: 18 – Lemon Law, Borland, Folson, Truss, Tonight Show, Baby Grand, Roll Bar, Waffle House (Respect!), Crawl, Stretch, Crab Cakes, Tenderfoot, Room Service, Reba, Coach K, Selleck, A-Bomb, Polaroid

QIC: Polaroid 

A Saturday morning PAX of 37 was greeted by Wait Time and Polaroid. Full representation of shovel flags as virtually every Omaha AO was represented. Polaroid provided the mission statement while Wait Time provided the disclaimer.

The PAX took off on a mosey as they made their way to the ball field.

Warm O’ Rama

•SSH x 20 IC

•String Rippers x 12 IC

•Imperial Walkers x 20 IC

•Cherry Pickers  x 15 IC

•Sun Gods x 12 IC

•Chinooks x 12 IC

•Shoulder Taps x 20 IC

•Imperial Walkers x 20 IC


After a short mosey to the van lot the group was led in a Steinl.  Wait Time led the charge and reintroduced the PAX to what they surely missed in his short time away!
PLANK 30-Ct | Chilcutt 30-Ct |Merkins x 10 | Amazing Spiderman (Right Leg) x 10 IC | Merkins x 10 | PLANK 30-Ct | Chilcutt 30-Ct |Merkins x 10 | Amazing Spiderman (Left Leg) x 10 IC | Merkins x 10

A count was done and the groups were split into two. A quick mosey and we were at the practice field.


Partnered up into 9 total groups the PAX each made their way to one nine stations. Exercises were completed together with moves between each station covering the length of the football field. 

1stRotation – Jog Between


20 x Curls w/Coupons


20 x Skullcrushers w/Coupons


20 x Bent Over Rows w/Coupons


20 x Shoulder Presses w/Coupons


20 x Big Boy Sit Ups 


20x American Hammers IC


20 x Merkins


20 x Goblet Squats IC w/Dumbells


Selfie Station – Plank till Pushed

At the selfie station each person took a selfie of themselves with the provided Polaroid camera. F3 name was written on the picture and left face down.

2nd Rotation – Moves Between

10 YARD Bear Crawl

20 x Mountain Climbers IC

20 YARD Duck Walk

20 x Crab Cakes IC

30 YARD àBroad Jumps

20 x SSH IC 

40 YARD Carioca

15 x Hand Release Merkins

50 YARD Wheel Barrel

Chillcut till pushed

40 YARD Reverse Lunge

12 x Burpees

30 YARD Reverse Jog

20 x LBC’s 

20 YARD High Knees

20 x Copperhead Squats

10 YARD Reverse Lunge

Selfie Station – Plank till Pushed

Omaha was called after both rotations were completed. PAX then shuttled the coupons back with their partners.


•Flutter Kicks x 20 IC

•Low Dolly x 25 IC


Announcements: The Pit launching on 7/22 in Papillion at Halleck Park. EH away as we kick off the new AO!

Continued prayers for Lemon Law, family and his new Lemon Drop!

JDRF holding a fundraising event, hit up Rollbar for more details.

Omaha World Herald will be sending a writer and photographer next Saturday to the Oracle. Knock out a few extra burpees this week in preparation!

COT: The selfies the PAX took earlier were passed out randomly to the group. Each PAX received a selfie of another individual. While we all have our own reasons F3 plays a part in our lives – it is important to take a look around at the other HIM’s we are fortunate enough to surrounded by every day.  Pax were encouraged to continue to hold each other and themselves accountable in their day to day lives. As individuals we can be weak, as a PAX we are strong. Let the selfie of your fellow HIM serves as a reminder each day.  Polaroid closed in prayer!


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