37 degrees, Clear. No wind.

# of PAX:  25 Squeaky clean, ear tag, safe ride, roll bar, boiling point, big one, space bar, cataracts, gobbler, Folsom, two step, Flanders, huffy, Stella, parolee, dirty bird, tug boat, tin cup, sister act, refi (fng), flying tomato, grillz, davinci (r, r), water boy

FNG: Refi



Pre-Run: Ear Tag, Stella, Huffy, Grillz, Gobbler

Rucker: Safe 


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership.  We had 1 new FNG today Tony Denman.  

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 50 yard line and made a circle. We began the workout with 20 side-straddle-hops in cadence, 15 Cherry Pickers, 12 Tappy Taps, and 20 Imperial walkers all IC. This concluded the Warm-O-Rama. 

5:38-5:45am    The Pre-Thang

PAX split off into groups of 3. One on the goal line, one on the 20 yard line. The third was either doing butt kickers or high knees in the middle depending on the direction. The 3 alternated in standard push fashion. PAX member on the goal line did AMRAP Hammers. PAX member on the 20 yard line did AMRAP Merkins. 

5:46-6:05am    The Thang

PAX split off into pairs. Partner 1 performed Burpee ladders at 15 yards ( 1 burpee), 30 yards (2 burpees), and 45 yards (3 burpees). While partner 1 was doing burpee ladders, partner 2 was doing AMRAPs of a number of exercises that alternated between arms, abs and legs. Early on the natives were becoming restless and were questioning whether or not they should have invited the Sarpy Crew to the Battlefield, but after about 5 minutes, the mumblechatter returned and a good workout was had by all. We completed 9 different AMRAP workouts. 

At 6:05 KOA called Omaha and PAX moseyed back to the shovel flags. 

6:06am    Mary    

    PAX finished the workout with 15 flutter kicksIC and Sarpy County Slammers, Rancid Style which included a count off of 24 HIMs (Huffy had to leave early). We then went into Name-o-rama. The following member were present for a total of 25 PAX members: Squeaky Clean, Ear tag, Safe Ride, Roll Bar, Boiling Point, Big One, Spacebar, Cataracts, Gobbler, Folsom, 2 Step, Flanders, Huffy, Stella, Parolee, Dirty Bird, Tug Boat, Tin Cup, Sister Act, FNG (Refi), Flying Tomato, Grillz, Da Vinci, Waterboy, KOA. 

Announcements/Prayer Requests:  

  • PAX asked to remember Grow Ruck July 16th
  • PAX asked to remember 1st Friday Lunch at 11:30am at Westroads as well as Virtual Happy Hour at 5PM.  
  • PAX asked to keep UHaul in their prayers with the arrival of there child. 
  • PAX asked to keep additional family and friends in their prayers who are battling illness/injury/life challenges. 


    KOA began by giving credit to Firewalker for a recent F3 link regarding accountability. This struck KOA because it was a different take on it than usual. The point of the article is that one cannot hold themselves accountable. If you could then the term would not even need to be in existence because you would always achieve your goals. Many times we say, “I’ll go to that AO tomorrow” or “I will get that done next week”, but how many times do we actually follow through. As HIM’s it is on us to push each other to achieve our goals. We must continually ask how we are doing, how we can help, etc. so that we can hold other PAX members accountable. 

Finally, KOA pointed out that as we start seeing nicer weather, we need to continue to reach out to PAX members who may have fallen off in the winter months. We need to make sure they still know they are and important part of F3 Omaha and that we care about them. This will instill confidence and encourage accountability. 

We ended with a prayer to Sky Q. 


F3Omaha - 1950 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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