Q: Stitches

AO Conditions: 83 Degrees with a decent breeze and not too humid.

13 PAX: Doll Face, Rocket, E-85, Othello, No Cry, Slow Pitch, Good Lookin, Wusthof, Polaroid, Flying V, Cyclone, Sven, Stitches.


Welcome to F3: Fitness Fellowship and Faith

Disclaimer: I am not a professional, modify as necessary.                                       

The Mission Statement:

The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.                                                          

The Five Core Principles:

            Open to All Men –                                                                                          

            Always Free of Charge –                                                                               

            Led in a Rotation Fashion –                                                                          

            Always Outside –                                                                                           

            Ends in a Circle of Trust-                                                                               

The Credo: Leave no man behind and leave no man where you found him.           

FNGs: None

Mosey: From the Shovel-Flags to the Flag Circle


Side Straddle Hops: 20IC

Cherry Pickers: 20IC

Tappy Taps: 10IC

LBC’s: 20 IC

Pre-Thang (1X):

Mosey to wall

Australian Mountain Climbers: 15IC

Air Squats: 20D

Chicken Peckers: 15IC

Wall Sit: 30 Count

Mosey to the Underwood Entrance to the Park for the first round of the Anvil

The Thang: The Anvil String of Pearls

After each set, the group moseys to the next station moving east around Brownell Talbot and continuing South to Dodge Street. Repetitions build from the top to the bottom of the list, so first time through is 5 Burpees and Mosey, second time through is 10 Merkins, 5 Burpees, and Mosey, and so on. We made it through everything below and were at the base of the big hill.  

5 Burpees (D)

10 Merkins (D) 

15 LBC (IC)

20 Alternating Lunges (IC)

25 Mtn Climbers (IC)

30 Second Plank 

35 American Hammers (IC)

OMAHA! @ 6:05 AM

Back to the Flags as fast as possible directly up the big hill.


Not at Future

Announcements: Check Slack

Prayer Requests:

Prayers for Rooster and Oahu.

Prayers for the 1-year old left in a vehicle that died in the neighborhood, and for the individual that made a horrible but very human mistake.

Praises for Flying V, who’s HVAC company (Skradski) bailed Stitches out of a tough Air-Conditioning jam.

COT:  Stitches talked about his new opportunity and promotion at work. How it felt validating and how pushing through the tough parts of the last couple years was difficult on many levels but ultimately paid off. How F3 was a big part of that. Also how he is feeling some survivors guilt as several close friends and peers interviewed but did not ultimately get the opportunity including people that he leans on. What that all means he hasn’t figured out yet, but he hopes that he can do a great job with the opportunity and prove himself worthy to the task.  

Take-a-Knee: Stitches prayed the group out.

F3Omaha - 4302 posts

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

Futurama ,

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