9/29/2020 / Wild Kingdom AO / Lake Zorinsky / Temperatures in the mid 40’s with a cool breeze. Brisk morning for a beatdown.

PAX: Hard Hat, FDIC, Uncle Rico, Breast Stroke, Barn Door, Mufasa, Roll Bar, Scrapper, Pele, Thomas, Nito, Yodle, Tonight Show, Zerorez, LPC, Dismal, Crab Cakes, Cheap Seats, Kingpin
QIC: The Curse

As Autumn sets in at Wild Kingdom, the beautiful sunrises PAX enjoyed in July and August give way to a special kind of darkness, wind, and cold. This morning was no exception as temperatures were crisp and the light scarce. The Curse noted a plethora of head lamps which are very useful. The PAX were working to stay warm on this crisp morning.

Mission Statement: F3 lives a mission to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

Core Principles: F3 abides by 5 core principles: 1. Free 2. Open to all men 3. Held outside rain or shine 4. Lead in a rotating fashion 5. Ends in a circle of trust

Disclaimer: The Curse is definitely not a professional. His role as a Q is to push the group physically. However, he advised we need to listen to our bodies and please modify as needed.The Curse informed the group we would begin with a mosey to the middle parking lot between the soccer fields. The group proceeded down the entry road without incident to the parking lot as planned.

Since stretching is for Jazzercise, The Curse opted for a program of simple and effective dynamic stretches. We separated into 3 small groups and performed the following movements:

  • 60% sprint
  • High Knee Holds
  • Side Saddle Hops
  • Karioka
  • 75% Sprint
  • Big Ones
  • Backwards Reach
  • Side Shuffle Rotate
  • Sun Gods
  • 100% Sprint

Pre-THANG: Per the advice of the wise HIM Khakis, The Curse opted to forego the Pre-Thang in favor of an extended Thang.

Sometimes simplicity can create optimal beatdowns. In viewing the aerial shots of Wild Kingdom, The Curse noticed a convergence of paths which presented an opportunity for the PAX. After Warm-a-Rama, the group proceeded to the central point of the paths. There the Curse explained the workout:

  • Grab a partner
  • The pair will run up one of the 3 paths to the light and back
  • Once they return to the center point, the will performo
    • 10 Merkins
    • 10 Air Squats
    • 10 Big Boy Situps
    • 10 Burpees
  • Then the pair proceed down another arm of the path and return to the center
  • Rinse and Repeat until Omaha was called


  • Dying Cockroach – 20 IC
  • Reverse Crunch – 20 IC
  • Sweat Angels 20 IC
  • American Hammers – 20 IC

The Curse referenced the following for the CoT:

To those I may have wronged, I ask for forgiveness.
To those I may have helped, I wish I did more.
To those I neglected to help, I ask for understanding.
To those that helped me, I sincerely thank you so much…..

The words are straightforward. However, the Curse challenged the group to consider the other side of each statement. You could be the one that wronged someone or the one asking for forgiveness. You may have helped someone are the one in the need of help. You may have neglected someone or the one asking for grace for that choice. Finally, you may have been the recipient of help or the one giving thanks.

The Curse asked the PAX to consider each side of this as they progress through their week. Ultimately, we will find ourselves in all of these roles. Be open and recognize the power of each position. Never be afraid to ask for help. Always be quick to help. In short, be a HIM.

The Cot concluded with The Curse thanking everyone for coming and wishing them well on their respective days.

FDIC took us out in prayer.

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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