01/14/21 – Futurama – 28 degrees – Cold and Rainy The Process – VQ!

Welcome to F3. This is FUTURAMA

I am E85, and I will be your tour guide today. This is the VQ!!!

PAX (13): Two-Step, Dome (hate!), Cyclone (respect!), U-Haul, Bartholomew (hate!), Spreadsheet (hate!), Greasefire, Side Dish (hate!), Othello, Slow Pitch, Porta John, Davinci (respect!), E-85!

Q: E-85! VQ!

F3 stands for fitness, fellowship, and faith.

We are here to plant, grow, and serve small workout groups for the invigoration of male community leadership.

We have 5 core principles: 1) we are free, 2) we are open to all men, 3) we are always held outdoors, 4) we are led by our peers in a rotating fashion, and 5) we always end in a circle of trust

Do we have an FNGs?

We have a little Pony Express beatdown today, so we are going to take a little mosey down Underwood St. to St Margaret Mary’s campus, and then we are going to sweat it out. I am not a professional so modify as needed today. 

Warm- A- Rama:

Side Straddle Hops IC x 20

Seal Claps IC x 15

Monkey Humpers IC x 15

Tappy Taps IC x 12

Imperial Walkers IC x 15

Abagodas IC x 10

The Thang:

The PAX broke up into four groups for a grinder. 

AMRAP Burpees and Pull-ups until released.

As a group, you must combine to finish all reps before moving on to the next exercise. 

Complete the following exercises in the field until released. 

  1. Merkins x 100
  2. Big Boys x 100
  3. Air Squats x 100
  4. Alt. Shoulder Taps IC x 75
  5. Gas Pumpers IC x 75
  6. Monkey Humpers IC x 75
  7. Carolina Dry Docks x 75
  8. LBC’s IC x 100

Called Omaha and moseyed back up to the shovel flags for the closing. 


Count Off

Name- A – Rama 

Prayers or Announcements?

COT: This morning for my COT I wanted to talk to you guys about goals. Many of us have big goals for 2021…whether it’s here at F3, or in your career, in your relationship, or in your faith life… whatever it may be, I think something a lot of us might battle with is seeing those goals to fruition. To have a goal for an entire year is a substantial amount of time, and it’s easy to stray from what we originally viewed as extremely important to us. 

Many of you know Ray Lewis, former linebacker for the Baltimore Ravens, future hall of famer. He has a famous quote that says “Greatness is a series of small things done well.” Consistency, effort, and a love for the process is what is going to make your goals attainable. If you fall in love with the process, eventually the process will love you back. You might not know when that’s going to be, but it’s your job to be prepared for when that time comes. Now think about that because it’s powerful. 

Every day we come out here, we go to the office trying to climb the ladder, we work hard at home…We grind it out because we know that when we look in the mirror on Dec 31st and see that 6 pack or we get that promotion at work, or we see that happiness in our wife or children eyes…those are the things that make every minute of the process worth it. 

I have a good buddy from high school. He played quarterback, went on to play for NDSU, and now plays for the LA Chargers. His mantra was “Baby Steps”. Had it customized on his cleats and on his gear. Went on to win 3 National Championships at NDSU and I think he was such a beast because he understood that the process was just as important as the prize. And it is that understanding that it takes discipline on a daily basis to breathe life into your goals.

So today, I challenge all of you to reflect on your goals for this year or for the next few months and really think about what you are willing to sacrifice to reach those goals. I encourage you all to fall in love with the process and to win 1 day at a time.

Payer: God, thank you for giving us another beautiful day. Thank you for giving us all of these high impact men who are here this morning battling it out in the gloom. We are so thankful that you have blessed us with the ability to come out here each morning and get better together. I pray that you give us the strength to stay steadfast in our goals, to trust the process that you have laid out for us, and to win each day one moment at a time. I’d like to take a moment of silence for all those thoughts and prayers that have gone unspoken this morning. Lord, though I walk through the valley of the shadow of death, I will fear no evil, for I know that you are with me. Amen. 

  • E85! 
F3Omaha - 1644 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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