AO: – The Octagon | Prarie Lane swing school | 21 degrees and Icy

PAX (20): Greasefire, Golden Pike, Tuner, Polaroid, Hoosegow, Ice-T, Sister Act, Khakis (Respect), Slow Piiiiiitch, Folsom, Sticky Bandit (Hate- Double hate for complaining about not having music), Vandelay (Respect), Lucky Charms, Worio, Wentworth, Black Flag, Tin Cup, Zeebo, Spacebar and Bloodshot

Q: Dr. Thunder

The PAX arrived promptly at 5:30- with many coming from the Smurph.  Much appreciated men!

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 to the black top for Warm-A-Rama


Side Straddle Hops- 15 IC

Tappy Taps- 15 IC

Cherry Pickers- 15 IC

Big Ones- 15 IC

Sun Gods- 10 each direction


Dr. Thunder forgot to prepare a pre-thang until he arrived on site this morning.  His creative juices weren’t quite clicking on all cylinders this morning so decided to skip it and went right into The Thang


We moseyed to the parking lot in the back of the school where Dr. Thunder explained what was going on this morning.  PAX was instructed to get in groups of 3 and do a 3 man grinder.  However, instead of completing each exercise as a three persongroup, each PAX was to keep their own count of their exercises.  This was a little confusing as Dr. didn’t do a great job of explaining.  He also made a late game time audible and moved the first exercise to the bottom of the list.  There was an arrow drawn on his super fancy laminated sheets, but he should have explained the move verbally.  Once we got rolling and everyone was on the same page, things ran smooth.

Exercises- Each member to do 100 reps of each1. Air Squats2. LBC’s3. Alternating Shoulder Taps4. Monkey Humpers5. Low Dolly’s6. Overhead Seal Claps7. Reverse Lunges- 50 with each leg8. Big Boys9. Merkins- The original first exercise, but Dr. didn’t feel like killing everyone on the first set.

Everyone completed around 7-8 of the exercises before Omaha was called at 6:05.  Some athletes made it all of the way through.  We moseyed back to the blacktop in the front of the school for Mary.


Since Sticky Bandit was in a group right next to Dr. Thunder, Dr. could hear Sticky constantly complaining about the lack of music, so Sticky led the first exercise for Mary which was Frozen Freddy Mercury’s.  Next Vandely led flutter kicks and we ended with American Hammers- Rancid Style.


We numbered off and had a total of 20 PAX this morning, with no FNG’s


No announcements were made


Khakis asked for prayers for his brother who is celebrating one month and two days of sobriety.  We all hope he continues down this path.  We also prayed for Painkiller’s mother who was diagnosed with brain cancer last week.


Dr. Thunder explained the reason of why he chose to do 100 reps of each exercise and to make each PAX accountable for doing them on their own.  We talk a lot in F3 about getting 1% better every day, which means that we are constantly striving to get ourselves to our own 100%.  Dr. also said that one of his pet peeves is when one of his players tells him that they are going to give “110% effort.”  Newsflash, you can’t give more than 100% and if we are constantly striving to get better, we will never reach our 100%.  We all need to keep improving.  The reasoning behind each member being responsible for their own 100 reps of each exercise was to hold yourself accountable and not expect things from other people.  Dr. Thunder gets in trouble sometimes when he does a good deed or helps someone and selfishly expects something in return from that person.  The moral of the COT was to always do the right thing, even if there is not a direct or immediate benefit for you.  Part of being HIM is to put others in front of ourselves.  It’s not always easy, but life isn’t about keeping score of who does what for who and who owes who.  It’s about doing the right thing regardless of the situation.


Dr. Thunder led us out in prayer and thanked God for the ability to workout in the morning with the PAX, to continue helping and encouraging Khaki’s brother, for Painkiller’s mother and the ability to always do the right things regardless of the situation.  He ended with the Serenity Prayer:


Grant me the serenity to accept the things I cannot change

The courage to change the things I can

And the Wisdom to know the difference,



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 Octagon

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