PAX: Posted Saul, Big One, Mufasa, Pancake, Khakis, Nightcrawler, Convoy, Vandalay, Folsom, Chicklets, Bubbles, Creed, Riverdance, Hardhat, Nemo, Short Sail, Sampras, Tater Tot, Plague, Two Step, KingPin, Selleck, Honey Stinger, Slow Pitch, Roadhouse, Patton, Wentworth, and Wide Right

Q: L.P.C.

Welcomed 29 PAX to Golden Spike. LPC explained the mission and principles of F3, checked for FNGs, gave necessary disclaimer and reminded PAX to modify as needed.

1- Warm-A-Rama

Pax Moseyed from meet up spot to large parking lot to the East for WarmArama.

  • SSH 20 IC
  • Windmills 15 IC
  • Tappy Taps 15 IC
  • Imperial Walkers 15 IC
  • Paul Bunyan Mountain Climbers 10 IC
  • Sun Gods FWD 10 IC
  • Sun Gods Back 10 IC

2 – The Thang

Partner workout A/B

2 Stations

Partner A Bear crawls up hill, runs the bowl then crawl bears down hill then runs back to Partner B where they are performing the first exercise on the list until Partner A arrives. Once Partner A bumps Partner B, B runs and A performs the exercise so on and so forth.


  • Mericans 100
  • Air Squats 150
  • Alt Shoulder Taps 150
  • Bonnie Blairs 100
  • Hydraulic Pushups 100
  • Hydraulic Squats 100
  • Horizontal Seal Jacks 100
  • Burpees 100
  • Sumo Squats 100
  • Diamond Push ups 100


  • Flutter Kicks 20 IC
  • LBC 30 IC
  • Ankle Touches 20 IC
  • American Hammers 20 IC

Circle of Trust:


  • Grow Ruck-There is still time to sign up. See Slack or Twitter for details.
  • Q school -There will be Q school this month on alternating Saturdays at the AOs. Details to come soon.

Words Of Wisdom

Current State of affairs in the world: Fear and Doubt being cast everywhere we look.

These feelings creep in and can deteriorate our confidence. As a man, our confidence is everything. Even a small percentage off and you can’t get to the finish line. Our feelings turn to anger, frustration, stress, anxiety etc. These feelings are really covering up the real problem, where we are truly vulnerable and able to grow. These cover up the feeling of loneliness, neglect, sadness. When we go this direction we need to really redirect. Our vision/focus veers away from the people and actions that move us and cause us to grow. The Question we should be asking is: Who am I not showing love? Who am I not giving service? Where am I not showing gratitude? What promises am I not keeping to myself? And run to these. Recalibrate our focus and follow through on these questions and dramatically change our personal trajectory. This is not to be done alone we must lean on our brother in F3 and lean into out Ms and Family. The only thing to drive out the darkness is light!

Next F3 Events – The Pit, Oscar Mike, The Canyon



F3Omaha - 1537 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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