March 12th 2024 Papillion La Vista High School 51 degrees
5:30am Welcome – F3 stands for Fitness Fellowship and Faith.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Credo: Leave No Man Behind, Yet Leave No Man Where We Find Them
Any FNGs today? – No
D2 reminded the PAX that he is not a professional. Modify as necessary.
5:35am
Mosey to Football Field
Warm Ups:
Side Straddle Hops IC X 25
Tappy-taps IC X 10
Big ones – IC (SLOW) X 10
Sungods 10 IC forward / 10 IC reverse
5:40am Exercise:
Line up on the Goal Line – Bear Crawl 10 Yards, Crawl Bear back 5 yards – 1 Merkin, Increasing Merkins by 1 every time you Crawl Bear back until you get to the 50 yard line.
Split group in to 4 groups
We will start on each group at a corner of the field. The exercise is BAMF’s with a different transport mode between each corner.
B – 10 Burpee’s (This is the push group to move through stations)
Bear Crawl to FG Post, then Lunge Walk
A – Air Drama’s or Air Squats
Build Up Sprints
M – Merkins (Group Chooses Type)
Crab Walk to FG Post then Jog
F – Frozen Freddies or Flutter Kicks (IC)
Bernie to 50 then Run to First station
6:00AM D2 Calls everyone in and mosey to the Hill
Sprints up the hill, walk down (x5) while 2’s and 3’s Plank and then switch (x5)
6:08 OMAHA – All Pax return to Shovel Flag
6:10 Sarpy County Slammers IC
6:12 The Name-a-Rama:
Announcements and Prayer Request:
Prayer Request for G-Strings Mom and that the results from testing come back clean, Prayers for T-Party’s wife as she goes through surgery today, Prayers for a close friend of Baby Shark (Jill)
F3 Omaha 6 year anniversary Site Convergence on 4/20 at Sanitarium
COT: Doing what you say you’re going to do
There’s incredible power in the simple act of keeping your word. When you commit to doing something, big or small, you make a promise not just to others, but also internally to yourself. Each time you follow through on that promise, you reinforce your integrity and build trust, both in your relationships and to yourself. It’s easy to get caught up in the allure of making grand declarations, but it’s the consistent follow-through that truly defines us. In a world where empty promises are all too common, being a person of your word sets you apart. It shows that you value accountability, respect, and excellence. Remember, every time you honor your commitments, you’re not only achieving your goals but inspiring others to do the same.
It is EH’ing season for F3 and all of us know some dudes who could use this change in their lives.. Being out here today and being active within F3 Omaha proves to me that you are all the kind of individuals who don’t just talk about making a difference, but actually go out and make it happen. Continue to lead by example and demonstrate the transformative power of doing what we say we’re going to do. Together, we can help others turn their words into actions and ultimately their aspirations into achievements.
END WITH PRAYER:
-D2