AO – Mainstage

Q – Ketchup

PAX: Mufasa, Hoser, Sweet Sweet, Sasquash, Kick Stand, Baby Shoes, Robin Hood, Q Tip, Obi-Wan, Escobar, Bayside, Lemu, Eurkle, Rowdy, OT, Muffs, Barn Door, FNG, Golden Pond  

Promptly at 5:30 the Q welcomed the PAX Members to the Main Stage.  I introduced myself and explained the following:  F3 stands for Fitness, Fellowship and Faith and we are going to focus on all the F’s this morning.  F3 exists to plant serve and grow small work out groups for the invigoration of male community leadership.  We have five core principles – we are open to all men, we are free of charge, we always meet outside, we are led in a rotating fashion and we always end in a circle of trust.  Here at Main Stage we never leave a man behind but we will never leave a man where we found him.  If there are any FNG’s speak up now but regardless I am not a professional so modify as necessary. 

Warm-a-Rama – Pax moseyed to the field and circled up and encouraged to mumble chatter with their neighbors.  Warm Up Exercises were as follows:  

  • Cherry Pickers – 15 IC
  • Michael Phelps – 15 IC
  • Big Ones Tappy
  • Taps – 10 IC
  • Yodel Thrusts
  • Groin Stretchers – 3 x 10 Second pulses

Break into Groups of 4.     

  • Group 1 – Bleachers Bleacher Ladder – Plank Crawl up each bleacher seat and do 10 merkins.  Go up 6 rows and do 10 dips on each seat coming down.  When at the bottom – 20 step ups – 10 each side – Complete Twice   – PUSH
  • Group 2 – South Side of Track Half runs 50 yards – 5 burpees run back Partner stays and does Core Exercises – your choice  
  • Group 3 – East Side of Track Half Runs 50 yards – 5 burpees run back Partner stays and does Lower Exercise – your choice  
  • Group 4 – North Side of Track Half Runs 50 Yards – 5 burpees run back Partner stays and does side Straddle Hops or Thruster Jumps

Mary – mosey to the 50 yard line and circle up 6-inches Rancid American Hammers

COT Announcements – Prayer Requests Humbleness – Practicality

F3Omaha - 4303 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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