“Gross changes”

Date: February 3rd, 2023

PAX: Kill Switch, Beaver, Barbershop, Sparty, Specimen, Cataracts, Amadeus, Low Flow, Invictus, Pantyhose, Truly, Q-Tip (Respect Respect), Wentworth, Al Borland, Grease Fire, Frosty (Respect), Farva

FNGs: None

Pre-Run: Kill Switch, Sparty, Cataracts, Low Flow, Invictus, Pantyhose, Truly, Wentworth, Farva

AO: The Combine

Q: Farva (Beans)

Conditions: Clear, 4 degrees F, Feels like -2 degrees F, Humidity 70%, Wind 3.1 mph from NNW.

At 5:15, YHC welcomed the PAX to the Combine and recited the 5 core principles, mission statement, credo, and disclaimer.

Disclaimer: I am not a professional, modify as necessary. The exercises are simply a suggestion. 

Warmarama: No warmarama…. we got right to business.

Pre-Thang: Nope…. see above.


          YHC choose a workout called “The Gross”. The workout consisted of 12 exercises with 12 reps and then running 1 Lap. The hope was to reach 12 laps. 144 reps = Gross  Multiple pax got to pick an exercise. The PAX ended with 12 laps and 3+ miles. The field and track at Kiewit apparently do not get much sun and there was still lots of ice and snow present. The footing was not perfect, but everyone survived with no stumbles.  


          Sarpy Slammers


          See above for PAX present

Announcements and Prayers:

          Heartland Hope (3rd F Slack channel)

          Nugent Community Leaders Scholarship Event

          Polar Plunge (Please find Jeeves glasses)

          Blood Drive

          Gratitude to everyone that assisted with CSAUP

          Sparty’s friend Steven who recently passed away

Grease Fire’s father

          Farva’s sister and father

          All police officers

          Monroe Evans III


I discussed how 01-30-17 was a significant day in my life as I was involved in an officer involved shooting on that day. I shared the details of the incident and having dealt with PTSD afterwards. As I type this, our department has experienced two officer involved shootings this week. I was also one of the first officers arriving at the active shooter at the Target store. These new incidents always bring a flood of emotions and add in the anniversary of my shooting and it could be easy to be overwhelmed by emotions. The week o’ Farva is my way of ensuring I will have support and be around my brothers during a week that is always difficult for me. Exercise has always been what has helped me deal with stress and anxiety and this group has truly been life savings so I am thankful for all of you. That incident, even though very difficult, lead me to many positive changes I needed to make in my life. One of those being F3 and not isolating myself with my thoughts and feelings. Being able to share things with the group has been truly beneficial mentally and the physical stuff is the added bonus for me. Lean into this group, be venerable, and share your heart because this group can help in so many ways.

Prayer – Farva

10-7, EOT


F3Omaha - 4192 posts

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

The Combine

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