Q: Biggie Smalls

PAX: Gunner, Crab Cakes, Firewalker, Gobbler, Trench, FNG • Tony the Tiger, Gipper, Toad Stool

Mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five F3 principles: free, open to all men, year-round outside, led in a rotating fashion, ends with COT

After providing the F3 Mission Statement and 5 Core Principles; Thanks, was stated for attending this morning’s Memorial Service; honoring some of the sports many of us have “lost” this fall: Cross Country, Volleyball and Football.

Began with a short Mosey to Warm-O-Rama: 

13 IC – Don Quixotes,

13 IC – Tappy Taps,

13 IC – Tater Taps,

13 IC – Dive Bombers,

13 IC – Sun Gods,

13 IC – Chinooks,

13 IC – Cherry Pickers,

13 IC – SSH

A “Cross Country” mosey to Volleyball at the Veterans Memorial

Volleyball, to me is Bump – Set – Spike movements, PAX performed

100 – Squat/ Bobby Hurley/ Jump Tucks

Mosey to Football /”The Pit”

Circled up at mid-field and did:

  1. Up / Downs (5:00 worth) – high knees in between whistle
  2. 100-yard Football Shuffle, weave through PAX in Plank position
  3. 100-yard Bear Crawl Touchdown
  4. 100-yard Crab Crawl Touchdown
  5. 100 yard “Omaha” Run style w/ “High Knees” over PAX in plank position

Mosey back to Flags / 6MOM –> AMERICAN THORS, 1 to 10 progression. Started with 1 Big Boi and 1 American Hammer; then 2 and 2; then 3 and 3 all the way up to 10 and 10

9 PAX, including FNG, “Tony the Tiger”


Stress Bucket: Filling from everyday stress; only so much capacity/overflow 

  • Every time you exercise hole in the bucket
  • Make time you visit a friend: hole in the bucket
  • Make time to rest hole in the bucket
  • Meditate / Go for a run: hole in the bucket
  • Spend time with family: hole in the bucket

 Keep finding those small self-care habits (putting holes in the bucket) to keep your Stress Bucket from overflowing.

F3Omaha - 1536 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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