Celebrating The Marine Corps Birthday . 

Welcome To F3 

November 10, 2020 | AO – Wild Kingdom | Lake Zorinsky Park| 35˚ F Clear

PAX: Thor, Hardhat, Starsky, Painkiller, Dr. Thunder, Butterfly (Respect), Hog (Respect), Yodel, Mufasa, Belding, Birdman, Armbar, Thomas, Convoy, Wait Time, LPC (Q)  

Welcomed 16 PAX to Wild Kingdom. LPC explained the mission and principles of F3, checked for FNGs (x1), gave necessary disclaimer and reminded PAX to modify as needed.

Mission of F3

Plan Grow and Serve small workout groups for the invigoration of male community leadership

5 core principles

100% Free

Men Only

Always Outdoors

Peer Led

Always ends in a Circle of Trust


Warm O Rama 


20 Abe Vigoda IC

12 SpiderMan Lunch IC

10 Ea Sun Gods

Imperial Walkers


Split up into Groups of 3-4. Half of the group starts on the East Hillside the other on the West. The rep scheme works as a descending ladder. 10-9-8-7-6-5-4-3-2-1. Starting with 10 on each side of the hill. After each exercise the team runs up the hill for 5 burpees. Following the 5 burpees you run down the hill to the opposite side you came from. There you complete 10 of each exercise. Once completed you return up the hill for 5 burpees then down the hill for 9 reps. So on and So Forth until Omaha is called. 

Bottom of Hillside East Top Of hill Bottom of Hillside West 
Alt Side Squat IC5 BurpeesMerkan w/ Shoulder Tap IC
Makhtar N’Diayes  ICAir Squats


American Hammers


The only two things we can control are our Attitude and our Effort. Through these two actions when used properly and positively our outcomes are far more successful for us and the people we lead and love. In the Marine Corps things were constantly changing. The phrase hurry up and wait runs true in all military branches to my knowledge. In the Marines it is definitely a constant. In order to maintain and accelerate morale and consistent direction must be provided. With so little to control, doubling down on my Attitude and effort set the example and the impacted the outcome. 

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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