August 24, 2019 | AO – The Pit | Halleck Park | 75° & Sunny

PAX:  Huffy, Gunner, Smashmouth, Bubbles, Lemon Law, Tenderfoot, Tadpole, Stretch, Sourdough, Safe Ride, Lucky Charms, Crawl, Paper Jam (FNG), The Plague, Jean Claude

Q: The Plague

The Plague welcomed 15 PAX to a beautiful morning at The Pit. The Plague explained the mission of F3, looked for FNGs and gave the disclaimer that he is not a professional and encouraging modification as needed. The Plague reflected on Waffle House’s Q back on 12/13/18 where the message was about tentpole leadership – that would be the focus for the workout today. Found one FNG – welcomed him to the group and let the mosey begin.

PAX moseyed down the trail for warm-a-rama in the circle of trees.


The Plague gave instructions for following along as the intention of this warm-a-rama is to get the PAX hearts pumping.   Minimal mumble chatter as PAX were put to work quickly

• SSH – 20 IC
• MC – 20 IC
• Sun Gods – 20 IC
• Peter Parker – 20 IC
• Alternating Shoulder Taps 20 IC
• Ponzi Squats

Pre-THANG – Dirty MacDuece

PAX then moseyed down the trail and stopped at a park bench for the Dirty MacDuece. PAX partnered up and completed five rounds of 3 exercises, 12 reps of each exercise with a short mosey in between rounds.

12 Reps of Each Exercise
Round I Merkins Squats Low Dollies Round II Pattycake Merkins Lunges LBCs Round III Burpees (OYO) Jump Lunges Flutter Kicks Round IV Carolina Dry Docks Bobby Hurley Star Crunches Round V Tempo Merkins Squat Jumps Gas Pumpers

PAX then moseyed to the baseball field for another activity. PAX split into five groups and took their places at one of the bases. The home plate group was the pusher group while the mound did AMRAP and the other bases worked through a series of exercises. For the guys at home plate their finishing move was a run around the bases where they would owe 20 burpees if they got caught by the guy behind them.

Home Plate

  • High Knees 20 IC


  • Burpees – AMRAP
  • Single leg hops – AMRAP
  • Hand release merkins – AMRAP

1st Base

  • Jump Lunge 20 IC
  • V Up 20 on up
  • Catalina Wine Mixer 20 IC

2nd Base

  • Carolina Dry Docks 20 on down
  • Merkins 20 on down
  • Slalom MC 20 IC (10 each side)

3rd Base

  • Alternating Shoulder Taps 20 IC
  • Star Crunch 20 IC
  • Bobby Hurleys 20 on down

Once all PAX rotated through home plate, all PAX lined up along third base line to practice inside the park home runs.

Inside the Park Home Run

  • PAX line up near home plate in high plank position
  • First PAX hits an inside the park homerun and sprints around the bases
  • Next PAX bear crawls to home plate then takes off running once the guy in front of him gets to first base; continue moving through the line staying in high plank.
  • If the guy behind you passes you – 20 burpees – nobody got passed but Bubbles tried to take off early and catch The Plague, Bubbles passed Plague around second but The Plague caught up to him. There was a struggle at the plate but The Plague made a diving effort to touch home plate first.

PAX then moseyed to the baseball field bathrooms for some balls to the wall exercises

  • Hold balls to the wall while every guy does a 10 count
  • Australian Mountain Climbers 20 IC
  • Chicken Peckers 15 IC

PAX then moseyed to the pavilion near the shovel flags for some table exercises

  • Dips 20 IC
  • Derkins 20 IC
  • Irkins 20 IC


  • Reverse Crunch with Low Dollie 15 IC
  • Ab circles 10 each direction
  • American Hammers 20 IC


  • CoT – The Plague shared some thoughts on tentpole leadership from Waffle House’s Q back on 12/13/18
    • Tentpole leadership is the F3 model that allows all different types of guys to participate in the group
    • Some guys want a challenging workout, some guys are here for the group and other guys are still trying to figure out why they keep coming back
    • F3 supports all of these different types of men using the tentpole concept – the tent has to extend far enough out that all types of men feel like they are part of the group despite where they are on the soft-hard, lone wolf-wolf pack matric
  • Announcements
    • 8/27 – Colosseum starts 8/27 at Westside High School
    • 9/3 – Iron Pax Challenge at Cornhusker and Wild Kingdon
    • 9/14 – Ponzi’s 2 Club Golf Outing
    • 9/20 – Vala’s Pumpkin Patch
    • Operation Queen’s Service – reach out to Tonight Show for details
  • TAPS –
    • Prayers for injured PAX and health of families
    • Prayers for family of Papillion girl recently killed in car accident
  • Coffeteria at the Beanery


The Plague

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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