Omaha, Omaha, OMAHA

AO: Caney Creek

When: 01/15/2020

QIC: BetaMax

PAX (4): Ha-ha, Pothole, Nacho Libre, BetaMax (DR - F3Omaha)



Conditions: A beautiful 55 degrees (with no rain) and a clear sky was a nice change from the frigid -16 degrees and snow/ice covered ground on Nebraska winter.

This F3 Omaha inspired workout incorporated some of BetaMax’s favorite things done over the past month into one workout.


  1. Mosey
  2. Weed pickers
  3. Failure to launch (hold squat for 10 seconds, jump and land in squat, repeat)
  4. Ralphie’s
  5. Seal claps
  6. Chinooks
  7. Reverse Chinooks
  8. Cherry Pickers

The Thang:

Omaha (1 of 3) – Pre-Thang

  1. Circle burp (PAX performs air squats while each member around the circle performed 5 burpees) – and repeat
  2. Circle merkins – and repeat

Omaha (2 of 3) – Thang

Two man grinder – One partner runs down/up stairs, while other completes exercises and reps, tagging each other out until all 100 of each were accomplished.

  1. Gorilla humpers
  2. Big boys
  3. Carolina dry docks
  4. Sumo squats (IC)
  5. Crab humpers
  6. Bobby Hurley’s
  7. Dancing chillcuts (IC)

OMAHA (3 of 3) – Mary

  1. LBC’s
  2. Box Cutters
  3. Low dolly
  4. America hammers


Continued prayers for Nacho Libre’s M as she recover.

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