January 09, 2020|Copperfields | AO – The Maize | Clear 44°

PAX: Crab Cakes, Hard Hat, Rollbar, Sasquash, Thor, Sully, Barndoor, Mufasa, Steak N’ Shake, Slow Roast, Thomas, Hoggs, Tonight Show, Wait Time, J.D. Davis (FNG now Radar), Uncle Rico

Q: Uncle Rico

Welcomed 15 PAX to a beautiful morning at The Maize. Stated that F3 stands for Fitness, Fellowship and Faith. Named the 5 core principals of F3, open to all men, always free, always held outside no matter the weather, peer lead in a rotating fashion, and ends in the COT. Cited the mission of F3, “Plant and grow small workout groups for the invigoration of male community leadership”. Uncle Rico pointed out that he is definitely not a professional and to modify as needed.


Mosey through the neighborhood back to basketball court and held warmorama on basketball court.• SSH – 25 IC• Hill Billies – 20 IC• Cherry Pickers – 15IC• High Knees – 20 IC• Windmills – 15 IC


Stayed at basketball court were Uncle Rico explained his plan. 5 PAX would shoot a basket and depending on how many shots were made gave us the exercise we would perform at 20 reps. After than exercise was performed, we would run to the field goal post closest to the basketball court and back to have 5 more PAX shoot a basket. Rinse and repeat. While they shoot to find out our exercise the rest of the PAX will hold a plank position passing a basketball under each person from one end of the row to the other and back.

Shots made1. Burpees2. Bobby Hurleys3. Ranger Merkins4. Jump Tucks5. Shoulder Taps6. Sumo Squats

PAX moseyed back to the shovel flags for Mary.

6MOM:• Flutter kicks – 30 IC• American Hammers – 45 IC

COT, Announcements, TAPS• Pray for our brothers and their families with any illnesses that they have and ask for healing• Uncle Rico talked about turning failure from a negative to a positive. Shared a quote from Jenny Fleiss “Embrace failure. Missteps and roadblocks are inevitable but are ultimately an opportunity to learn, pivot, and go after your goal with new perspective.” Uncle Rico wants to push himself to find failure so he can learn from it and become better. Instead of looking at avoiding failure Uncle Rico wants to look for it everyday so he can be the best he can be and he encourages others to do the same.


Uncle Rico

F3Omaha - 1544 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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