“Control Your Emotions”

# of PAX:  16



Pre-Run: Swiper, Tony The Tiger, Firewalker, Trench, Ferdinand


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 no new FNGs. 

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).  

5:15-5:20am Warm-O-Rama

PAX moseyed around the town greenspace in a standard chain run. The front runner would stop and perform 5 merkins, yell the group number, catch back up with back of the chain and the next PAX member would proceed from the front. This concluded the Warm-O-Rama. 

5:20-5:25am The Pre-Thang

PAX moseyed to the cattle gates. PAX counted off into 2 groups. Group 1 performed 20 up and over burpees. Al Gore to the 6. Group 2 performed Carolina Dry Docks AMRAP until group 1 finished. The group then switched. This concluded the prethang.

5:25-5:55am The Thang

The group then moseyed to the dirt track. PAX paired up. Cones were spaced 25 yards apart. PAX member 1 performed murder bunnies out and back. PAX member 2 performed Big Boy Sit ups until their partner returned. The group continued until they reached a cumulative count of 150. At this point they proceeded to the following exercises (150 low dolly’s, 150 LBC’s, and 100 plank jacks). Omaha was called prior to finishing plank jacks. 

5:55am Announcements/Prayers/COT

PAX counted off 16 HIMs. We then went into Name-o-rama. The following member were present: Swiper, SlingShot, Ferdinand, Feeny, L Train, Tony the Tiger, Firewalker, Doubtfire, Rooney, Zorro, Trench, Pea Soup, Levy, Arch, Maaco, KOA. 

Announcements/Prayer Requests:  

  • PAX asked to remember 12 in 12 on May 23rd at Standing Bear Lake this month. 1 week early.  
  • PAX asked to remember 2.0 workout at Aldrich at 7am tomorrow morning. 
  • PAX asked to keep other PAX members in their thoughts and prayers who may be healing from physical wounds, surgery as well as Swiper’s friend Pat who will hopefully be discharge from the hospital today. 

KOA began his COT as a continuation of his COT from the Monday Murph. He described that this would be part 2 of managing your emotions. Monday we discussed resilience and how good the kids are at forgetting and moving on. KOA went on to describe an disagreement that occurred with his wife several weeks before. KOA remembers becoming very angry about the incident and did not handle the initial interaction very well. He had to walk away from the interaction and really think about why he was so angry. He realized it was because he was overly tired, hungry and not taking very good care of himself physically. Having that event really scared him and forced him to focus on seeing the disagreement from his M’s perspective. This was something that Baby Shark recommended yesterday at The Sandlot. Thankfully, being introspective, understanding your emotions, and identifying situations that are potential triggers, all can help prevent these situations. KOA challenged the PAX members to take this same advice and apply it to their relationships. 

We ended with a prayer to Sky Q. 


2 Man Grinder

Murder Bunnies Out and Back

Cumulative Exercise Counts

150 Big Boys

150 Low Dollys 

150 LBCs

150 Plank Jacks 

F3Omaha - 1656 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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