F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Othello, Slow Pitch, Honey Stinger, Flying Tomato, Biff, Bonnie, Lucky Charms, Chippendale, Hoosgow, Range Ball, Sister Act, U-Haul, Patton, Ice T, Sticky Bandit, Grillz, Tater Tot, Griswold, Painkiller, DrThunder, Mufasa, Polaroid, Black Flag, Zebo, Wentworth, Tuner, Splinter, Short Sale, Touche, The Plague, Folsom, Bloodshot, Grease Fire

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 

5 Core Principles


​Open to all men

​Peer led

​Always outside

​End with COT (Circle of Trust)

Any FNG’s?

Mosey to the parking lot


Sidestraddle Hope: 20 IC

Tappy Taps: 15 IC

Windmills: 15 IC

The Pre-Thang: Partner up for Bridge over the nest.  Partner 1 starts bearcrawl across the parking lot while Partner 2 does 10 merkins, 10 air squats, 10 LBC runs to sidewalk takes over bear crawl for partner 1. Partner 1 goes back for exercises and then takes over bear crawl from partner 2. Rinse and repeat.

Partners group up for 4 man groups to do 4 man grinder in the field.

Station 1 push

​Run up and down the hill

​20 Groiners

Station 2 AMRAP 1 exercise per round

​Cracker Jack squat

​Copperhead Squat

​Failure to Launch

Station 3 AMRAP 1 exercise per round

​Alternating Shoulder Tap

​Carolina Dry Dock

​Bat Wings

Station 4 AMRAP 1 exercise per round


​Heels to Heaven

​Gas Pumper

Mosey to the parking lot for Mary

​Modify Bruce Lee due to the small size of this workout group:

34 American Hammers Rancid style


COT:  1% better every day. Its been a crappy year with lots of set backs, what is one part of life you have gotten 1% better in this year. PAX all named an area they have improved in. Interestingly enough the improvements mentioned were in areas of connections with others and not in feats of strength or self-achievement. Keep getting 1% better!

Prayer – Biff

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 Octagon

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