January 15th, 2023//Benson Park//AO- The Rabbit Hole//Temps were mid 30’s//

18 Pax: Pig Pen, Doppler, Blades of Glory, Polaroid, Lansbury, Frosty, Rancid, Wolfgang, Ozark, Ultra, Gator, Wiley, Sharknado, Sputnik, Stapler, Cosmo, Danielson, Bookworm

Q: Bovine

Bovine welcomed the PAX to the Rabbit Hole and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional.

Warm O’ Rama – Grass

  • Side Straddle Hops
  • Imperial Walkers
  • Stretches
  • Tappy Taps
  • Big ones
  • Hill Billys

Pre-thang – Moseyed around the lake to the picnic tables

The Pre-thang took place at the covered picnic table area. It was a classic. 20 step-ups and 20 dips. Repeated 3X

Thang – Moseyed back around the lake to the mini walking trail

The PAX split up into 3’s for a 3 man grinder.

  • Station 1 exercises: AMRAP until pushed
    • Merkins
    • Alternating shoulder taps
    • Groiners
    • Carolina Dry Docks
    • Mountain Climbers
  • Station 2 exercises AMRAP until pushed
    • Air squats
    • Bobby Hurleys
    • Lunges
    • Jump Squats
    • LBC’s


At 7:30am sharp OMAHA was called and the pax moseyed over to the soccer fields for the only reason everyone showed up this morning, FOR THE GAME. Brisketball. Things were a bit physical but the PAX escaped with out physical injuries.

Announcements: Check slack.

COT: Communication. It takes time to communicate with loved ones in our busy lives. Set aside time to connect with the ones you love.

Aye- Bovine

F3Omaha - 4341 posts

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

Rabbit Hole

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