March 29, 2019|Elmwood Park | AO – The Woodshed | 39°

PAX:  Tater Tot, Baby Grand, OMT, The Lifestyle (FNG), Slow Roast, Khakis (R), No Doze, Peekaboo, Timone, Bubbles, Ponzi, The Plague

Q: The Plague

Welcomed 12 PAX to a brisk morning at the Woodshed. The Plague reminded PAX the mission of F3 and provided a disclaimer before beginning the workout.


PAX to the grotto for warm-a-rama

  • SSH 15 IC
  • Mountain Climbers 15 IC
  • Alternating Shoulder Taps 15 IC
  • Imperial Walkers 15 IC
  • Ponzi Squatty Potty (Air Squat with Calf Raise) 15 on down – some mumble chatter here about the name of this exercise, possibly change it to the Pinch Squat, also seen on F3 as the Air Drama.

PAX moseyed to the baseball field for the THANG and stopped half-way for 20 triceps dips and 20 derkins on The Plague’s down. Continued mosey to the baseball field.

Arriving at the baseball diamond, the PAX could see that The Plague had set up a baseball field using cones about 90 ft apart.


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 takes off once the guy in front of him gets to first base; continue moving through the line
  • If the guy behind you passes you – 20 burpees – nobody got passed except The Plague because Tater Tot turned on the jets (Tater Tot also cut corners around the bases but still almost caught Plague)

PAX partnered up for the next THANG

  • One partner runs the bases and stops at each base to perform specified exercise as noted, while other PAX performs AMRAP of specified exercise at the mound


Round 1 – Burpees – AMRAP

Round 2 – single leg hops – AMRAP

Round 3 – Hand release merkins – AMRAP

Home Plate

Round 1 – High Knees 20 IC

Round 2 – jump Squats 20 on down

Round 3 – Merkins 20 on down

1st Base

Round 1 – Jump Lunge 20 IC – mumble chatter during this exercise suggesting that jump lunges shouldn’t be done in cadence

Round 2 – V Up 20 on up

Round 3 – Catalina Wine Mixer 20 IC

2nd Base

Round 1 – Carolina Dry Docks 20 on down

Round 2 – Merkins 20 on down

Round 3 – Slalom MC 20 IC (10 each side)

3rd Base

Round 1 – Alternating Shoulder Taps 20 IC

Round 2 – Star Crunch 20 IC

Round 3 – Bobby Hurleys 20 on down


  • Gas Pumpers 20 IC
  • American Hammers 50 IC (No Doze aka the AH Champ)

Circle of Trust:

  • The Plague shared from Jeff Goins’ book “The In-Between”
    • Most people spend their lives impatiently waiting for the next big thing to happen. But what if those moments between big events were actually hugely influential on our identities and lives? What if instead of focusing on those big events, we slow down and savor those in-between moments?
    • Let go of your expectations and be present in the life-changing moments around you
    • Instead of trying to control what happens to you, focus on the people you are with
    • The Plague, “I love being in control but I’ve learned that the best outcomes often happen when I surrender to God’s will for my life. God has brought me through a dark season of life alive and well. Now that I’m on the other side, I’m waiting for God to reveal his next steps and plan for me. This is exciting because in the waiting, the “in-between moments” I get to enjoy my F3 brothers and the experiences we have together. I learn so much during these experiences that translate to all areas of my life. I’m super grateful for the F3 PAX and am excited for what’s to come.”
  • TAPS
    • Prayers for Mav (Peekaboo’s friend) battling cancer
    • Prayers for the Omaha community and the work being done through F3


Coffeteria was held and pontification occurred


Next F3 Event – 3/30 THE ORACLE w/Ethanol


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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