December 21, 2020 / AO – Octagon / Temperature: A blamy 42degrees with some northwest wind 10+mph

Pax:  Othello, Patton (respect), Tug Boat, Z-Bo, Hoose Gow, Brazilian, FNG “Vanilla Ice,” Space Bar, Flying Tomato, Chip N Dale, Wide Right, Saul, Knobs, Blood Shot, Grease Fire, Toad Stool, Iced Tea, Roll Bar, Black Flag, Pain Killer, Dr. Thunder, FNG “On-Star,” Tin Cup, Tuner, and Safe Ride.

Q: Wentworth 

Started promptly and welcomed the PAX to F3 Omaha at 5:30.   The Mission Statement, Disclaimer, and 5 Core Principles were given.  The men then made their way around the trail for a mosey.

Mission:  The mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.


Windmills 10 IC / Cherry Pickers 20 IC / Mountain Climbers 10IC /20 copperhead squats


Group 1  WOD workout Tabata Style with 20 seconds on and 10 seconds off

​Alternating between Merkins and Bobbie Hurley’s for round 1

​Big Boys and then High Knees

​Alternating Shoulder Taps and Apollo Ono’s

​Lunges and Mountain Climbers

Group 2  Run to the fence at the top of the hill and back down

​20 IC SSH’s

​20 IC Monkey Humpers 

​20 IC Freddy Mercury’s

​20 IC Copperhead Squats

​20 Carolina Dry Docks

Rinse and Repeat

MOM:1. ABC’s ALL CAPS2. Flutter Kicks 15IC3. Box Cutters 15IC4. American Hammers – IC from each person in the circle


​CSAUP January 2nd, start training now to get your body ready for the challenge Stinson Park 6:01 a.m. start time

​2nd Queenservice challenge is ending today and there is a lunch at the Hope Center.

​Santa’s Saunter December 26th, please let Jean Claude know if you would like to participate and which distance you are planning to complete.  5K, 10K, 10 mile, and 13.1 mile options available, everyone will end up at the Pit around 8:00 a.m. for some coffee and 2nd F.

YHC skipped the core principles unintentionally and did them at the end of the workout instead of the beginning.

Core Principles:1)​Free of charge

​​  2)​Open to all men

​​  3)​Held outdoors

​​  4)​Led by men who participate in the workout in a rotating fashion 

​​  5)​Must end in a Circle of Trust

COT:  Taken from Q Source:

​Why do capable people not step up to lead?

​3 kinds of risk:1) Interpersonal Risk — it might hurt my relationships with other people in the group2) Image Risk — leading might make others think badly of them.  I don’t want to seem like a know it all3) Risk of being blamed — afraid that if they stepped up to lead, they would be held personally responsible if the group failed.

Ways of Mitigating Risk:1) Go the extra mile to support your more risk-sensitive colleagues2) Manage conflict — and how people interpret it — conflict inevitably arises within teams, managers should help the group address their specific disagreeemnts and ensure those disagreements remain about the work, instead oletting productive conflict escalate into attacks on people’s personal styles or values.3) Find low-stakes opportunities for people to try out leadership – 

Ended in prayer.



F3Omaha - 1536 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Octagon

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