05/25/2025, 5:15 AM | The Farm |
11 PAX: Back Up Terry, Chernobyl, DOGE,Duracell, Eh’, Free Time, Sweet Feet, Third Wheel, Tight Lip, Tony the Tiger, Animal House
QIC: Animal House
5:15 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Animal House then nailed the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Then Animal House informed the group that he was not a professional and that it is important to remember to MODIFY as needed.
Animal House then did a brief F3 history lesson:
- F3 Origin: “F3 started in Charlotte, NC, on January 1, 2011, by Dave Redding (Dredd) and Tim Whitmire (OBT) to address a lack of male leadership and community. The name stands for Fitness, Fellowship, and Faith.”
- F3 Omaha: “Launched in April 21, 2018 with shovel flags planted by HIMs from F3 Nation. It has since exploded across the metro. F3 Omaha exists to build stronger men for their families and communities.”
Warm-Up
- SSH x 20 IC (classic F3 warm-up)
- Tappy Taps x 10 IC (hip mobility)
- Sun Gods (forward/reverse) x 10 IC (shoulder mobility)
Teaching Moment: “Always include a warm-up — gets the heart pumping and prevents injury. Start with familiar, low-complexity exercises.”
Partner Work – DORA 1-2-3
- 100 Merkins
- 200 LBCs
- 300 Squats
- One partner ran up the Springfield downtown hill and back while the other works.
Q School Tip:
“DORA is scalable and inclusive. As Q, plan for all levels. Don’t overcomplicate the workout.”
Cut-a-filp – Each attendee gets to count one of the exercises.
- 5 Merkins
- Flip over
- 5 Big boys
Q School Tip:
“Speak clearly, count loudly, lead by example. You control the rhythm and energy.”
“Why do we count cadence? To stay together and encourage accountability.”
Fellowship and Counting Focus
Circle of Pain – Everyone in a circle
Each PAX called out an exercise and led.
Q School Tip:
“Get guys involved. Fellowship builds when everyone contributes. Q doesn’t mean dictator; you’re the facilitator of connection.”
Cool Down & COT Teaching
Active Recovery Stretch:
- Downward Dog
- Cobra
- Forward Fold
- Neck/shoulder rolls
Faith Focus:
“Faith in F3 isn’t about religion. It’s belief in something bigger than yourself. For many of us, it’s God. For others, it’s purpose or community. That vertical relationship drives us to serve outward.”
Circle of Trust (COT)
- Name-o-Rama, the Q failed on this one today.
- Announcements
- Word from the Q (Short Devo):
“Being a Q isn’t about perfect workouts — it’s about showing up for others. Leadership starts with presence. Don’t wait to be ready — just lead.”
“Talk about your why at your VQ, why are you here, how has it changed you, why are you leading”
Prayer – Nothing specific was mentioned.
Aye, Animal House!