Thursday, October 15, 2020, 5:30am | The Sandlot | Papillion’s Halleck Park | 43 degrees, Calm

13 PAX: Trench, Beta Max Ferdinand, Jean Claude, Tony the Tiger, Squeaky, Tool Time (FNG), Knobs, Gunner, 8 mile, JamBand, Firewalker,

Q: Zorro

5:00 am Pre-runners did their extra credit

5:30am Zorro welcomed the Pax to F3 reminding them of the Mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  F3 Core principles were stated 1) Open to All men 2) Always Free 3) Always held outdoors 4) Lead in a rotating fashion, and 5) Ends in a Circle of Trust (COT).  One FNG was among the group. Zorro shared that we would be running fast and short not slow and long. 

5:31 Mosey over to the track with Firewalker heading back to pick up a straggler.

5:35 Dynamic warm up of high knees and butt kicks so no hamstrings exploded with the increased speed.

5:37 100-yard build up followed by 100-yard jog – repeat 2 times

        Teams of 3 for a ~50-yard sprint with rest break of your partners sprinting – completed 5 sprints then took a rest break with set of squats and high quality Merkins. Sprints were then completed again with a plank as a rest break. Sprints were then completed a third time with Charlie getting 2 points with a take down during the final sprint section. 

        Finally to test the mental fortitude of the PAX a 200 yard sprint with a 100 yard jog repeated twice.

6:00 Mosey back to the shovel flags

6:10 Name-o-rama.

Announcements/Prayer Requests – High Life’s daughter – Beta Max talked about the need for blood and how F3 Omaha was outperforming other groups with our speed and quantity- 2.0 Workout coming up at different locations so check twitter and slack for times and locations

COT – The world says darkness is coming – we say back to the world we LIGHT

Zorro shared about being a light in the darkness and how light always casts out darkness. We need to be a light in our everyday but when we get together in community, we can increase our lumens and be even brighter.

Aye! Zorro

F3Omaha - 1651 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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