Feb. 16, 2021 | AO – The Colosseum | Lets call it a -15 degrees based on my car.

PAX: Wentworth, Stella!, Brazilian, Betamax, Bloodshot, the Plague

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM sharp. The Mission Statement, Disclaimer, and 5 Core Principles were given. In an effort to be thorough, YHC also inquired about FNGs though he was pretty sure he recognized everyone under their multiple layers of clothing.


The PAX moseyed from the shovel flag (WHS entrance by the football field) to the South side of the Coram Deo Church parking lot. YHC led the following exercises:
 Side Straddle Hops – 25 IC
 Imperial Walkers – 25 IC

The THANG: YHC wanted to keep the group moving since it was a little chilly. The PAX moseyed to the entrance of the Corum Deo Church. A 2 man AMRAP grinder was described. While one man performed 1-2 of exercises below, the other man would run around the Church. At the approximate half way point, the running PAX member would perform 3 burpees before finishing the lap to flap jack with his partner. The PAX were instructed that they could modify as needed the amount or order of the exercises since YHC was not sure how long it would take to run a lap, and it was a little chilly. Beta Max provided some solid winter morning tunes that helped the time go by and helped YHC forget he was losing feeling in his toes.

  1. Merkins
  2. Freddie Mercury’s
  3. Air Squats
  4. Bobby Hurleys
  5. Dry Docks
  6. Apollo Onos
  7. Plank Jacks
  8. Big Boy Sit Ups
  9. Alternating Shoulder Taps
  10. Mountain Climbers
    Tin Cup called Omaha at 6:03 AM and the PAX moseyed back to the shovel flag location for some Mary.

 Flutter Kicks – 20 IC
 Freddie Mercury’s – 20 IC
 Hello Dollys – 20
 American Hammers – Starting with Wentworth (who YHC could not see very well through the ice on his eye lashes) the PAX performed 10 hammers (IC) followed by a 5 count. YHC finished Mary by leading 20 hammers (IC).

Name-O-Rama: YHC’s phone would not turn on. Probably because it was a little chilly outside. Luckily, The Plague stepped up and made the video and posted it on Twitter later. Thank you The Plague!

• Discussion about The Meaning of Marriage by Timothy Keller continues at Coram Deo church on Tuesdays at 4:45 AM before the Colosseum.

Circle of Trust (COT):

First, YHC thanked the grouped for showing up on a chilly Tuesday morning and keeping him accountable. YHC discussed “being present’” for your family, friends and colleagues. Being present means fully being in the moment and focused on the individual you are communicating with. Until he participated in a workshop a few years ago, YHC did not realize how “being present” is challenging for him, and he has tried to improve his focus and attention when communicating with his M and 2.0s. F3 has also helped him to better understand that being present for your family makes you a better husband and father. With all of the distractions in the world, it is easy not to keep focused, but giving your full attention is important to any meaningful relationship.

We ended in prayer.

Aye – Tin Cup

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

The Colosseum

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