The Farm: Be Engaged
Feb 10, 2023 / Sarpy County Fairgrounds / Temp: 16 degrees 75% humidity
PAX: 13 – Beans, Schrute, Animal House, Swiper, Double Nickle, Sweet Roll, Busser, Dozer, Sundance,
Duracell (Respect), Razzle Dazzle, Armadeus, Low Flow
Pre Runners: Sweet Roll, Swiper, Sundance, Razzle Dazzle, Schrute, Animal House, Armadeus, Duracell
(Respect), Low Flow
QIC: Low Flow
I welcomed the PAX of F3 Omaha to The Farm. F3 stands for Fitness, Faith and Fellowship, the 5 core
principles : always free, open to all men, always outside, pier lead in a rotating fashion and ends in a
circle of trust. The mission statement was recited and then I announced that I am not a professional and
to modify as necessary.
FNG: 0

I lead the Pax south on S. Railroad St. to Spruce St. where we preformed 15 side straddle hops, 10 tappy
tap , 10 big ones and 10 more side straddle hops.

The Thang:
The PAX hopped onto the Mopac trail southbound to Pflug St. where we stopped and preformed 10
burpee’s, 20 merkins and 30 LOW and SLOW air squats. We then headed east up the Pflug mountain to
6th St. stopped and preformed the same exercises as mentioned above. We headed noth to Buffalo Park
stopped in the parking lot to preform the same exercises but 15 flutter kicks were added. We then
traveled through Buffalo Park using the Smurph route to 9th and Main St. and preformed the same
exercises after this we headed west down Main St. back to the shovel flags.

MOM: 13 Sarpy Slammers

Announcements/Prayers were said

COT: “Be Engaged”
A couple weeks back I caught myself digging through my phone while I should have been being a dad
and engaging with my kiddos. I wanted to throw out a reminder to the PAX to put the phone down and
hangout (engage) with whatever it is they are doing. You might visit a “restaurant” run by a 8 year old
with outragous prices, playing door hanger basketball with the 12 year old or simply watching a show
that you have no interest in but to that 3 or 10 year old means everything to be sitting with them
laughing and answering questions. The same can also be said for the M, I had a friend tell me that he
and his M talk every night so I started doing the same with mine and it has been a relationship booster!
So as a reminder BE ENGAGED!

AYE, Low Flow

F3Omaha - 4190 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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