01/03/2023, 5:30am | Sanitarium | Omaha, NE|34F. Feels like 28F. Raining, Wind at 6.8mph


“Say it out loud, otherwise its meaningless”

# of PAX:  15



Prerun: Double Dip, Razzle Dazzle, Busser, KOA

Pre-ruck: Shingles


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the re-invigoration of male community leadership.  

KOA went on to cover the 5 core principles of F3.  

1) Open to ALL men. 

2)  Always Free.  

3) Always held outdoors

4) Lead in a rotating fashion 

5) Ends with a Circle of Trust (COT).  

He reminded PAX that he is not a professional and that PAX may need to modify as necessary.

5:32am Pre-Thang

The PAX were led down the stadium stairs to the track where we ran counterclockwise around the track for an easy warm up lap. We ended on the Southeast side and began with warm-o-rama. PAX listened to the song “Jump” by house of pain. We held a squat for the entire song until they said “jump”. This was very challenging. The thighs were burning by the end. This was not an easy warm-o-rama



05:36am The Thang Part 1

PAX counted off into groups of 3. We spread out along the hill. 3 man grinder with the PAX at the bottom of the hill performing monkey humpers, PAX in the middle running up and PAX at the top performing Johnny Dramas. We continued this grinder for 7 minutes. 

05:44am The Thang Part 2

PAX counted off into pairs of similar size. PAX 1 performed 15 Thrusters, PAX 2 then performed a partner carry across the football field width wise. PAX then jogged back to the start on the track counterclockwise and the PAX switched exercises. We completed 2 cycles of this. 

05:52am The Thang Part 3

PAX rejoined their same groups of 3. We spread out along the hill. 3 man grinder with the PAX at the bottom of the hill performing bonnie blairs, PAX in the middle running bernie sanders up and PAX at the top performing Johnny Dramas. We continued this grinder for 8 minutes. 


06:00 Mary

​KOA had 5 Different PAX call out 5 of their favorite core workouts for a count of 15 each. We performed Frozen Freddies, Flutter Kicks, Heels to Heaven, LBC’s, Big Boys and then ended with a round of Sarpy Slammers Rancid!

06:06am Name-O-Rama

We then went into Name-o-rama. The following member were present for a total of 15 PAX members: Busser, Kickstand, Dozer, Shingles, IMac, Rooney, Razzle Dazzle, Nick Sossana FNG(later named Big Rig, however Cannon was a close second for his 4 kids), Duracell, Schrute, Chernobyl, Double Dip, Squeaky Clean, and KOA. 

Announcements/Prayer Requests:  

– PAX reminded about CSAUP January 28th

– PAX reminded about first Friday lunch this week

– PAX reminded about Dry January

– PAX asked to keep Deb Young in your prayers including her family as she just passed away from cancer. 

– PAX reminded to keep Damar Hamlin the football player in your prayers

– PAX reminded to keep Hard Hat and his foot in your prayers. 

– PAX reminded about 2nd F Coffee at Starbucks


KOA had Chinese food earlier this week and his fortune was “If you read your fortune out loud, you will have good luck.”


KOA began by discussing all of the thoughts, hopes and dreams that we hold in our brains. How often do we actually speak them and let others know about those things? Many times never. 


The point is that if we fail to let others know what our goals are, what our thoughts are, what our hopes and dreams are; we will rarely make them a reality because we won’t have anyone to keep us accountable. The beauty of F3 is that men are willing to freely speak up and open up to the men around them. By doing so, what they have to say become real. If forces them to be held accountable and it makes us all better. 

KOA took us out in Prayer. 


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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