Friday, November 30, 2018 | 0530-0615 | Balmy 31 degrees F

Pax: No Doze, Wait Time, Baby Grande, Ponzi, Folsom, Lowman, The Plague, Bubbles, Tater Tot, Tonight Show, Big One, Biggie Smalls, Brazilian, Daniel san, Placebo, Point Break (Shawn FNG!)

QIC: Placebo

The Warm-A-Rama (after Biggie Smalls and Placebo ran 3 miles!!)

  • SSH X 15 IC
  • Imperial Walkers X 15 IC
  • String Rippers X 10 IC
  • Moroccan Nightclubs X 15 IC
  • Cherry Pickers X 15 IC
  • Monkey Humpers X 30 IC
  • Merkins X 10
  • Shoulder Taps X 10 IC
  • Maktar N’Diaye X 10 IC
  • Merkins X 10

The Thang: Death by Burpee with a side of Bear Crawl

Pair into groups of 2

Death by Burpee Rotation: 4 Total Rotations

  • 5 Burpees
  • 10 Squats
  • 4 Burpees
  • 10 Merkins
  • 3 Burpees
  • 10 Split Squats
  • 2 Burpees
  • 10 Big Boy Situps
  • 1 Burpee

Partner Run: 2 laps around parking lot while sharing 1 unknown fact about each other

Bear Crawl Relay (2-3 Sets)

  • Partner 1: Bear Crawl to tree and back
  • Partner 2: Plank


  • LBCs x 20 IC
  • Flutter Kicks x 15 IC
  • American Hammer x 50 IC (Ponzi destroyed us)


  • Oracle 12/1: Wait Time Q for first F3Omaha December workout.
  • Folsom: Ran into Dial Up. We need to keep reaching out to those brothers who haven’t been around for awhile.


We all wear masks.  All of us has a story of struggle of one form or another.  Placebo shared his story of substance abuse struggle and what F3 means to him.  We need to take EHing very serious.  F3 is a gift that can help anyone no matter what their struggle might be.  Seek to understand and help others.

Point Break led out the group out in prayer

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