17 PAX: Rooney, Knobs, Soda Pop, Levee, GirlDad, Squeaky Clean, Baby Shark, KOA, Firewalker, Swiper, Biff, Tony the Tiger, Zoro, Gobbler, Skittles, Feeny, Grease Fire

QIC: Rooney

THE SCENE:

Rain, 47°F, Feels like 47°F, Humidity 94%, Wind 5mph

F3 WELCOME & DISCLAIMER: 

The mission of F3: “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

The 5 Core Principles:

• Free of charge

• Open to all men 

• Held outdoors (momentarily forgot this one)

• Peer led in a rotating fashion

• Ends with COT 

WARM-O-RAMA: Shout out to Sparty.   We did the Sparty Special.  

Only 5 side straddle hops, then on to the meat and potatoes of the workout.  

WORKOUT: 

We honored 3 MLB greats in our workout.  

First part of the workout was the #1 is the All Time Hit Leader for the Yankees (also the all time leader in outs).  DEREK JETER

We did the Derek Jeter mile.  We paired up and did a quick check and connect where we shared where our F3 name came from. PAX were challenged to partner up with someone they didn’t know as well.  

The Derek Jeter mile (similar to a burpee mile) was a partner activity where one person did shuffle, shuffle, touches from side to side while the partner ran a 400m on the track.  The pair collectively ran a mile.  

The second part of the workout was dedicated to the all time #1 base stealer in MLB history – Ricky Henderson.  Ricky also has been caught stealing more than any other MLB player.  Our focus here were the legs which are needed for great speed like Ricky.  

For this part of the workout we used the hill.  The tabata timer was brought out and we did a 20 second backpedal followed by 10 seconds of monkey humpers.  We did this for 5 (Ricky’s greatest single game SB total) minutes.  

The third part of the workout was dedicated to the #1 hit leader of all time – Pete Rose.  He also is the all time leader in outs.   When you think of Pete, you think of gambling.  So for this segment we did the 7 of Diamonds.  Pax were split up in 4 groups and we were separated 100m apart on the track.  

Round 1 was 7 burpees at each station. We hustled (like Charlie Hustle) between each station which was 100m apart. 

Round 2 was 14 merkins at each station. 

Round 3 was 21 copper head squats.  

Round 4 was 28 jump squats. 

Round 5 was 21 Apolo Onos. 

Round 6 was 14 werkins

Round 7 was 7 murder merkins

Omaha was called at 6:08am and all groups were only able to get through 4 rounds.  

MARY:

We did Sarpy Slammers rancid style to finish out the workout.  Rain was picking up and we wanted to get moving.  

COUNT-OFF & NAME-O-RAMA:

17 PAX were still standing: Rooney, Knobs, Soda Pop, Levee, GirlDad, Squeaky Clean, Baby Shark, KOA, Firewalker, Swiper, Biff, Tony the Tiger, Zoro, Gobbler, Skittles, Feeny, Grease Fire

QIC: Rooney

CIRCLE OF TRUST

Three frogs were sitting on a log.  One from decided to jump off.  How many were remaining?   

The answer is 3.  

Just because you decide to do something, doesn’t mean it will happen.  Thoughts determine what you want but actions determine what you get.  It is so important to be intentional with your actions.  That is how you be a true male community leader.  That leadership needs to start with your family (wife and children).  Then move to extended family, friends, neighbors, co workers, etc.  

So many people want to change the world but don’t even notice the person right in front of them.  Be present and start with that one person in front of you, then big things will happen!  

I also shared a story of a WW2 American Soldier.  The American Soldier was a POW.  He shared his cell with a Japanese man who was jailed in the POW camp for helping Americans during the war.  The Japanese man was taken away each night and tortured.  When he was brought back to the cell the American would give his food, clothing, and healing touch to the man each night.  After a month of this, the American soldier knew that the Japanese man’s life was coming to the end.  That night he knelt next to him and shared his faith with him.  The Japanese man responded by saying, “if Jesus is anything like you, I can’t wait to meet him.”  The question I posed to the PAX was would your wife say (if Jesus is anything like you, I can’t wait to meet him) the same thing about you?  Would your children say that? Would your parents say that?  Would your friends say that?  Would your neighbors say that?  Would your co-workers say that?   The way you make that happen is being intentional about your actions.  Be a servant leader!  

ANNOUNCEMENTS: Be on the lookout for several new sites.  One specific one mentioned was the DANGER ZONE on 108th and 370 at PLS.  This will have a pop up next Wednesday at 5:15am.  Gobbler is giving away free Capri Suns at the first pop up.  Message him if attending so he knows how many to buy.  

Special note: Levee’s thighs were burning so bad at the end that he had tears rolling down his face at the end. Many were wondering if we were going to need a canoe to float out of the lot because of his raw emotions. Luckily, he was helped to his car by GirlDad and Feeney

F3Omaha - 1531 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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