3/27/2021, 7:00am | The PIT | Omaha, NE| 46 degrees. Overcast. Calm

                                                         “Each day is your last”

PAX:  Thomas, True, Phinney, Tony the Tiger, Ear Tag, Swiper, Squeaky Clean, Fire Walker, Gipper, Bloodshot, Arch, Baby Shark, Rooney, Levy, Girl Dad, FNGs Paramount and Double Dip



Pre-Pre-Run: Swiper, Tony The Tiger, Thomas, Girl Dad, Baby Shark, Zorro


Pre-Run: Swiper, Tony The Tiger, Thomas, Girl Dad, Baby Shark, KOA, Firewalker, Zorro, Rooney, Ear Tag, Squeaky Clean,


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 2 new FNGs today Ben Wicks and Scott Curry. 

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). 

7:02-7:10am            Warm-O-Rama

PAX moseyed to a small soccer field, circled up and performed 4 exercises in cadence for a total of 20 second counts. These exercises included seal clap jacks, tappy taps, slow apollo onos and a plank. This concluded the Warm-O-Rama.

7:10-7:45am             The Thang

PAX moseyed to 4 additional stops. The first stop was in the papio bay parking lot. We performed 20 merkins, 20 plank jacks in cadence, 20 alternating shoulder taps in cadence, and 20 freddy mercury’s in cadence. Groans of a second set started to surface. This was followed by a second set.

The group then moseyed to a second soccer field where cones were set up at the quarter, half, three quarter and opposite end line. PAX warmed up with high knees to the half line and then butt kickers back to the start. They then split into groups of 2. While PAX member 1 was sprinting a ladder, PAX number 2 was performing monkey humpers AMRAP. PAX members switched and when both were finished they planked to the six. This rotation was completed two more times, round 2 doing bobby hurley’s and round 3 doing alternating lunges. Clearly noticing fatigue, a 10 count was required between rounds 2 and 3.

PAX then moseyed to the Berm by the trail. We stayed in our pairs and proceeded to complete the Bear Crawl Burpee grinder. This consisted of 100 burpees as a pair. 1 PAX member performed Burpees while the other PAX member completed a Crawl Bear down the hill and a Bear Crawl back up it. Once the pair was finished, they continued with Crawl Bear and Bear Crawl until the six was finished. PAX were very happy to be finished.

PAX moseyed to one last stop at the hill by the duck pond. We completed bat wings with sun gods, reverse sun gods, cherry pickers, seal claps, Moroccan night clubs, above head sun gods, reverse above head sun gods, and a 45 degree hold all at a 15 count in cadence. At this time the PAX was screaming hault at the end of each exercise.       

7:45am          Mary

            PAX moseyed back to the shovel flags. We completed Sarpy County Slammers, Rancid Style which included a count off of 18 HIMs. We then went into Name-o-rama. The following member were present for a total of 18 PAX members: Thomas, Shrewt, Feeny, Tony The Tiger, Paramount (Ben Wicks), Ear Tag, Double Dip (Scott Curry), Swiper, Squeaky Clean, Firewalker, Gipper, Bloodshot, Arch, Baby Shark, Rooney, Levy, Girl Dad, KOA.

Announcements/Prayer Requests: 

  • PAX asked to remember 12 in 12 tomorrow at 5am at the Wabash Trace.
  • PAX asked to remember that the first “Danger Zone” AO pop up will occur on March 31st at 5:15am. This will be at 108th and Hwy 370 at the Papillion La Vista South Titans Athletic field.
  • PAX asked to keep other PAX members in their thoughts and prayers who may be healing from physical wounds
  • PAX asked to remember to pick up the 6 and pay attention to those around us as we go through expansion. We don’t want any FNG’s to come once and get discouraged. Leave no many behind.  COT

            KOA looked at this day in history and pointed out the 2 natural disasters occurred on March 27th. The first was The Great Alaskan Earthquake in 1964. It hit 9.2 on the Richter scale and killed 139 people. Then in 1980, Mount St. Helen began erupting and and eventually killed 57. These tragic lives lost reminded me of events that occurred in Colorado last week. In each of these situations, whether Natural or Intentional, we must recognize that we have no idea what tomorrow may bring. This simple fact pushes me to remember that we must live each day as if it is our last. We must live in the present and not push things off until tomorrow next week or next year. Goals are important, but to be successful in accomplishing those goals, we must be active in the now. I encourage each of you to find ways to live in the present both personally and professionally so that you are ultimately successful in all of your future goals.

We ended with a prayer to Sky Q.


F3Omaha - 2100 posts

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


Leave a Reply