“4 Corners” 

# of PAX:  15


5:00am Pre-runners

Baby Shark, Trench, Tony the Tiger, Knobs


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the invigoration of male community leadership. No FNGs today.

15 PAX members: Ferdinand, Squeaky Clean, Rooney, Feeny, Baby Shark, Trench, Tony the Tiger, Arch, Marv, Soda Pop, Levy, Gobbler, Fire Marshall Bill, Knobs, KOA.

KOA went on to cover the 5 core principles of F3.  

1) Open to ALL men. 

2)  Always Free.  

3) Always held outdoors

4) Lead in a rotating fashion 

5) Ends with a Circle of Trust (COT).  

5:32-5:37am ​Warm-O-Rama

PAX moseyed out to the infield of the track. We began the workout with 20 side-straddle-hops in cadence, 20 Abe Vigoda’s in cadence and 20 Goofballs in cadence. This concluded the Warm-O-Rama. 

5:38-6:08am​The Thang

PAX counted off in 5’s, 3 in each group. Group 1 went to the Burpees station at the 400m mark.(10 burpees then push). Group 2 went to the Legs Station at the 100m mark. Group 3 went to the arms station at the 200m mark. Group 4 went to the core station at the 300m mark. Group 5 started at the 400m mark and started with a sprint to group 2 as the first push. 

Pax then continued through their exercises at each station in AMRAP style until the next push group came through (approximately 1.5 minutes). Each station had the following exercises for each time the group made it to each set of cones. 





Trip 1

10 Burpees

Bonnie Blair

Alternating Shoulder Taps

Flutter Kicks

Trip 2

10 Burpees

Apollo Ono

Hand Release Merkins

Low Dolly’s

Trip 3

10 Burpees

Monkey Humpers

Carolina Dry Docks

Big Boys

Trip 4

10 Burpees

Jump Squats

Dive Bombers

Plank Jacks

At 6:08 KOA called Omaha and PAX moseyed back to the shovel flags. 


PAX finished the workout with Sarpy County Slammers, Rancid Style which included a count off of 15 HIMs. We then went into Name-o-rama.

Announcements/Prayer Requests:  – PAX asked to remember the 12 ½ marathons over the next 12 months. Next one will be this Sunday February 28th at 5am. We will be meeting at the soccer complex next to Chalco. It will be 12 to 14 miles….- PAX asked to keep HIMs who are healing from injuries in their prayers along with family members still battling illness/COVID/etc. 


​Today we spoke about forgiveness. KOA expressed that he has dealt with challenges between he and his brother for about a year and it has put a strain on family events that never existed before. We discussed the fact that building walls and pushing people away is not normal for human nature, and life is too short to hold grudges. KOA challenged PAX members to look hard at some of the grudges or walls they have developed in their lives and look for ways to start breaking them down. Neutrality doesn’t work. All it does is create awkward interactions for all involved. Forgiveness requires action, not passiveness. Finally, KOA pointed out that forgiveness is not just something you give to others, it is also something you must give to yourself. So many times we are so hard on ourselves that we forget that to err is to be human. We have to be able to forgive ourselves for the wrongs we have done in order to forgive others. 

We ended with a prayer to Sky Q. 


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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 Sanitarium

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