AO: – The Oracle

December 26, 2020.   7:00.

PAX (19): Greasefire, Lemon Law, Scrapper, Khakis (Respect), Sampras (Hate), Hashtag (Hate), Icy Hot, Stogie, Cutting Edge, Lucky Charms, Vandelay (Respect), Honey Stinger, Room Service, Pothole, Painkiller, FNG (Retweet), Convoy, Crab Cakes and Tater Tot

Q: Dr. Thunder

The PAX arrived promptly at 7:00- with many staying from Lucky Charm’s 6:00.  Much appreciated men!

I recited the mission statement and welcomed everyone:

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

I think it went without saying judging by my body type, that I am not a trained professional, but said it anyways and reminded all PAX to modify if needed.  Then we moseyed around the school for warm-a-rama.


Tappy Taps- 15 IC

Big Ones- 15 IC

Sun Gods with Calf Raises- 10 each direction

Seal Claps- 15 IC

Cherry Pickers- 15 IC


Moseyed to the front of the school and grabbed a piece of the railing for the following exercises:

Dips- 20

Step Ups- 20

Derkins- 20

The PAX went through each exercise twice.  In all honesty, I forgot the other part of the Pre-Thang.  We were going to do 11’s with Bobby Hurley’s and Mountain Climbers, but Dr. Thunder wasn’t thinking too clearly early this morning.


We moseyed to the back of the school where Dr. Thunder explained what was going on this morning.  We split up into two groups with the first group being the push group and paying tribute to the 23 delicious flavors of Diet Dr. Pepper, which is sometimes know as “Nectar of the Gods.”

Group 1:

23 of each exercise, then push group #2

Exercises:1. Merkins2. Werkins3. Alternating Shoulder Taps4. Carolina Dry Docks5. Diamond Merkins6. Tempo Merkins7. Rinse and Repeat

Group #2 did the following exercises in true Second F fashion with mumble chatter encouraged:1. Body Squats2. Bonnie Blair’s3. Alternating Lunges4. Copperhead Squats5. Apollo Ono’s6. Bobby Hurley’s7. Rinse and Repeat

Since Dr. Thunder forgot ¾ of the pre-thang by not doing 11’s, each group made it through about two times.   The first Omaha was called at 7:43 with each group doing Mary in their own group.  The second Omaha was called at 7:50 and we moseyed back to the shovel flags.


We numbered off and had a total of 20 PAX this morning.  We welcomed a FNG and named him “Retweet” because he found out about F3 on Twitter.  Welcome Retweet!  Had to do Name-A-Rama twice because Dr. Thunder isn’t very tech savvy and turned the phone off before turning the phone on himself.  The second go around provided the PAX an opportunity to much more enthusiastic, especially Stogie!


A reminder of the CSAUP on January 2nd.  All other AO’s will be closed that day.  


The PAX gave the Big Guy upstairs a break from yesterday and didn’t offer up any prayer requests.


Dr. Thunder talked about how F3 has helped him in his personal life since joining.  It has given him a sense of purpose and provided a routine.  He also talked about how the holiday’s can be a tough time for him and many people in general whether it be family matters, addiction or any other reason that can cause anxiety.  He encouraged people to find their purpose and to prioritize their lives- Faith, Family, Self and Career.  We rely on many people in our lives to be successful, but need to realize that others rely on us for their success as well.  With that being said, we need to take care of ourselves first and foremost so that we can be the best we can be for us and for the people that rely on us. He also encouraged PAX to reach out to people who they think may be struggling or reach out to others if they need help.    


Vandelay took us out in prayer


Dr. Thunder

F3Omaha - 1734 posts

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

The Oracle

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