In-N-Out & Reflection on What we are chasing. 

Welcome To F3 

October 5, 2020 | AO – Cornhusker Handicap | Aksarben Stinson Park| 52˚ F Clear

PAX: Posted Touche, Khakis(respect), Spreadsheet, mac and cheese, Two-Step, frosty, Sister Act, Sparty, Ponzi, Lucky Charms, Piano Man, Toto, Water boy, Peer Pressure, Birdman, Grease fire, icy hot, side dish, Magic, Depth Charge (FNG). 

Q: L.P.C.

Welcomed 21 PAX to Cornhusker Handicap. LPC explained the mission and principles of F3, checked for FNGs (x1), gave necessary disclaimer and reminded PAX to modify as needed.

1 – Warm O Rama 


20 Abe Vigoda IC

12 SpiderMan Lunch IC

10 Ea Sun Gods

15 Imperial Walkers

2 – Thang

5 Stations. 4 on the outside and 1 on the inside. In groups everyone will start out at their designated station and perform the exercise as a team. Upon completion they will sprint in to middle where they will do 10 burpees. ( the Center will always be burpees). After completing the burpees the group will move in a clockwise direction to the next station. Continuing the same sequence with returning to the middle for a healthy helping of burpees. This continues until Omaha is declared.

Station 1Station 2Station 3Station 4
Dips x 20Sumo Sqt x 20Flutter Kicks x 20Aussie Lunge x 20
Derkins x 20Mky Hmpr x 20Big Boys x 20Donkey Kicks x 20


10 Burpees

3 – Mary

Box Cutters 


American Hammers

Ankle Taps


Chasing. What are we chasing? Lately I have been thinking a lot about what I am chasing. Physically, Professionally, In my marriage, in my other relationships. Chasing is exhausting.  Generally if we are chasing or being chased adrenaline is running high and we know there will be a crash after we are done. Physically, I have been chasing who I WAS when i was in the Marine Corps this image of me that was in the past. Sometimes I am chasing the romanticized selfish version of Marriage. At times I find myself chasing professional success by other people’s metrics and recent accolades. This chase is holding me back from a few things and few powerful things. Either I am looking in the rearview mirror about my physical ability. I am not giving my M the grace, forgiveness, and Love necessary to succeed and be vulnerable. And I am judging my inside against others outside, their accomplishments and perception of success. None of this serves me and the man I want to be. I am on a journey as I am sure many of you are. I ask you a couple questions.

What are you chasing?

Where/when was this chase started?

Why are you chasing it?

Is it serving you, your M, or Shield lock to continue?

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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