March 18, 2021//Westside High School//AO-The Battlefield//37 Windy degrees//

15 Pax: Water Boy, Gumbo, Honey Stinger, Tin Cup, Stella!, DaVinci (Respect x2), Saul, Retweet, Icy Hot, Boiling Point, Blue Suede, Flanders, Spacebar, Safe Ride, and Folsom.

Q: Folsom

The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, and then Coach Folsom arrived to lead the PAX into March Madness.

Warm O’ Rama

  1. Mosey along the side line to the 50 yard line, shuffle across the 50, mosey to the end zone, shuffle along the end zone, spread out along the endzone.
  2. Butt Kickers for 20 yards
  3. High Knees for 20 yards
  4. Sprinkler Walk for 20 yards
  5. Bernie Sanders for 20 yards
  6. Sun Gods, each direction x10IC
  7. Mountain Climbers x20IC

The Thang: Basketball Spring Conditioning

Folsom had the PAX count off into 4’s, explained the four stations, and sent the PAX on their merry way. The push was the group doing the Chain run; once the team completed a lap they pushed to station one, etc. Rinse and Repeat for 3-4 times.


  1. 3 man weave (30 yd. line and back)
  2. Skyline Drill (2 jumps as high as possible at End Zone, 30, other 30, and other End zone)
  3. Failure to Launch x10, Merkins x20, and Flutter Kicks x30
  4. Chain Run around the perimeter of the football field for one lap


  1. Child Cut for 50 seconds to remember the 50 days without F3 Omaha that began on this date in 2020
  2. LBC’s ICx50, for the same reason
  3. Frozen Freddy Mercury’s ICx23 to honor Michael Jordan

Announcements/Prayers:  The Colosseum has a shirt available for preorder now! Prayers for my absent co-Q, Trench, who is recovering from some foot and leg pain. Also, prayers for our site Q, Grillz, who flew home too late last night and needed to sleep in this morning. And prayers that my hangover goes away soon.

COT: For me it was one of those I remember exactly where I was and what I was doing when I got the news moments. The text, that I’m sure was really hard to send, was very hard for me to receive. It was St. Patrick’s Day, 2020. The world was just beginning it’s yearlong, or longer, as I write this it’s still going on, battle to “flatten the curve” of the Covid-19 outbreak. I didn’t know if I could even be in a bar that night, so I was in Safe Ride’s driveway with Honey Stinger, having some Irish Whiskey. All 3 of us were site Q’s at that time and all 3 of us got the text. F3 was shutting down, Wednesday, March 18, 2020 would be our last workout and we were instructed to announce it after the workout. I remember the weight of that news sitting on my shoulders. I don’t think I slept that night. The next morning, I was at Heavy Metal, with a handful of other guys, lifting weights in the rain. Later that day, a group text started going around. I think there were 3, maybe 4 of us on it. I don’t know who said it first, but we all agreed: we weren’t stopping. We picked a new site, one not associated with F3, and I pledged to have a workout planned for whoever showed up. Over the next 50 days, that group text grew and grew, finally settling in around 15 guys who all lived near me. We all took turns leading workouts, bringing coffee, sometimes other things to drink. Most the 15 guys I didn’t even know prior to F3. Now they have become my closest friends, my shieldlock. Before F3, I went to the same gym, same time, 5 days a week for 2 years. I saw the same 4 or 5 people at that early hour, but never spoke to a one of them. If my gym had closed for 50 days, I would have taken that as a sign that I needed to get more sleep. When F3 closed for 50 days, I lead my own workout group; we all lead our own workout group. The purpose of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. It is succeeding in the purpose. It has turned me and countless others into leaders. Thank you F3. Thank you.

Aye- Folsom

F3Omaha - 1531 posts

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

The Battlefield

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