Feb. 18, 2020 | AO – The Colosseum | 24 degrees

PAX: Bloodshot, Tenderfoot, Rancid (Hate), Trademark, Toadstool, Stella, Pony Express (Hate), Chiclets (Respect), Greek Freak, Splinter, Samples (Respect), The Plague, Othello, Folsom, Safe Ride

Q: Tin Cup (VQ)

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM sharp. The Mission Statement, Disclaimer, and 5 Core Principles (with a little help from the PAX) were given. An inquiry about FNGs was also made. The men then made their way onto the track.


The PAX moseyed around the track for ¾ a lap and continued to midfield for warm-a-rama. Once at the location, the following exercises were performed:

  • Tappy Taps – 15 IC
  • Side Straddle Hops – 20 IC
  • Sun Gods – 10 IC Front and Back
  • Imperial Walkers – 20 IC


Dora 1-2-3: Teams of 2 PAX worked together to reach cumulative exercise goals of 100, 200, and 300 reps (Round 1) and 50, 100 and 150 (Bonus Round). PAX 1 executed as many reps as possible while PAX 2 ran 100 yards down and 100 yards back.

However, in order to continue on the journey, the PAX had to perform 3 Burpees at the opposite goal line before he could return to his partner (as opposed to saying “Swiper no swiping” three times). Exercises were as follows:

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

Bonus Round:

  • 50 Burpees
  • 100 Plank Jacks
  • 150 Bobby Hurleys

Mumblechatter: During the round of 50 Burpees, there were some questions (mostly by the Q) about the logic of including more burpees in the Bonus Round.

Tin Cup called Omaha at 6:03 AM and the PAX moseyed to midfield for some Mary. All duos made it to Bobby Hurleys, and a few over achievers started to rinse and repeat.


  • Flutter Kicks – 20 IC
  • Freddie Mercury’s – 20 IC
  • American Hammer – 10 (IC) on 10 off (40 Total) – lead by members of the PAX


  • F3 Blood Drive is February 28th. Checkout Slack to access to Google sign-up sheet.
  • The F3 Omaha bible study is open to all men and can be done virtually if you cannot attend on Tuesday mornings at Coram Deo Church at 4:45AM. See Slack for details.

Circle of Trust (COT):

Tin Cup talked about 2 of his first postings. Both were 2-man grinders which was one reason he chose DORA 1-2-3 as the THANG for his VQ. He talked about how during the first 2-man grinder, he was teamed up with a PAX that was about 15+ years younger. His partner encouraged him to keep going and he also kept on telling him “good job”, “way to work”, etc. At first, Tin Cup had reservations about the constant encouragement. It felt weird to him. He just wanted to get through the workout and move on, but he had a moment of clarity during the workout (possibly induced by a lack of oxygen from being more out of shape than he had imagined). Tin Cup realized this encouragement was a good thing and he should pay it forward. Fast forward one week later. Tin Cup was partnered with a FNG. The THANG was another 2-man grinder beat down that included multiple burpees. The FNG did a good job, but like for most FNGs, it was a beat down that he was not totally prepared for. Tin Cup remembered his moment of clarity from the prior week and he kept encouraging the FNG. He wanted to pay it forward. During the COT, the FNG thanked him for his encouragement and support. This was a good feeling. Tin Cup talked about how he is trying to build on this lesson in his personal and professional life, and how he is thankful for the men of F3 and their encouragement and support to each other in all facets of life.

We ended in prayer.

Aye – Tin Cup

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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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