December 9th, 5:30am | Top Rope | Aldrich Elementary School | 42 Degrees – no
wind and clear skies


22 PAX: MoonMan, Chucky, Convoy, Mother Goose, Tube Socks, Skipper,
Trench, Doppler, Flanders, SisterAct, FatherTime, PainKiller, Dr. Thunder,
Scrapper, Theraband, ArmBar, Seth -FNG, U-Haul, Thor, Chip n’ Dale, ShortSale,
QIC: Firewalker

5:00am Pre-Run– Armbar, Firewalker, Trench, TubeSocks & Scrapper

5:30am Ex. Firewalker 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. One FNG today –

Firewalker then covered the 5 core principles of F3. 1) Open to ALL
men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating
fashion and 5) Ends with a Circle of Trust (COT). Firewalker shared
the “bridge route” with the pax. We were running by 5:31am It was

5:31 am Warm-a-rama

  • 15 Tappy Taps IC
  • 15 Hillbillies IC
  • 20 Side Lunges – 10 Each side
  • 15 Side Straddle Hops (SSH)


  • Burpee Mile. As a group we departed and headed
    around the industrial park stopping every ¼ mile to
    enjoy 12 burpees together. In an effort to get to 50
    burpees, we did 14 burpees at the final location.

The Thang: The Ring of Fire.

  • The pax numbered off into groups of 4. Each group was
    assigned to a pain station with group one being the
    PUSH group. For Pain stations 2,3 and 4 exercised
    AMRAP with a backwards run between pain stations.

Pain Station 1 – PUSH

  • 15 Jump Squats
  • 15 Jump Tucks
  • 15 Bobby Hurley’s
    o Rinse & Repeat

Pain Station 2

  • Merkins – AMRAP
  • Diamond Merkins – AMRAP
  • Carolina Dry Docks – AMRAP
    o Rinse & Repeat

Pain Station 3

  • Monkey Humpers – AMRAP
  • Deep Air Squats – AMRAP (ones which would make TugBoat smile)
  • Bonnie Blairs – AMRAP
    o Rinse & Repeat

Pain Station 4

  • LBCs – AMRAP
  • Low Dollys – AMRAP
  • American Hammers – AMRAP
    o Rinse & Repeat

At 6:10am, Firewalker called “Omaha” and the pax mosey’d back to the shovel
flags where the group ended with Mary – Sarpy Co. Slammers – 15 in cadence.

Name-a-rama was completed – see above for list of those who posted.


  • CSAUP – January 2nd
  • Santa Saunter December 26th
    Prayer Requests:
  • Wait Time and his family in loss of loved one
  • Prayers for community as the COVID vaccine begins to be distributed,
    that those who need it can get access to it.


  • Firewalker jumped the gun and prayed and failed to deliver on the final
    core principle until after prayer. Firewalker encouraged the pax to
    EXPAND their COMFORT ZONE. Often, we are told to STEP OUT OF
    our comfort zone. Look around you at all of the pax, look to them and
    those closest to you to help you expand your zone. Growing and
    Expanding is a natural way to grow personally, professionally and

Aye! Firewalker

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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