Make time for the Credo

F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”


PAX present: Squeaky Clean, Gobbler, Double Dip, Tony the Tiger, Trench, Haggis, Zoro, Shrute, Arch, G-Rooney (because when the NanTan gives you a name it sticks), Feeny, Macco, KOA, Lucky Charms, Schnaaps,

Grease Fire on the Q


YHC showed up at 4:59 just in time hear Knobs talking about how he wasn’t going to stick around but still was an amazing HIM and brought supplies for the beatdown! Feel better Knobs! The prerunners took off on their journey after offering to help setup.


Moseying around the track to set up 4 cones 100 meters apart, there were two plans based on previous attendance maybe not working for the planned 4-man grinder.


Arriving back at the flags the runners were astonished at their 7:30 pace! At 5:28 a mysterious caravan of PAX came to see what was planned ballooning the total to 16 so YHC stuck with plan A.



Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”



“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 


5 Core Principles


​Open to all men

​Peer led

​Always outside

​End with COT (Circle of Trust)

Any FNG’s?

We moseyed to the middle of the football field for Warmarama where because the only person in F3 Omaha who can count Absolution is Two-Step we did a Stienl.


​30 second Plank, 30 second Chinook, 10 Merkins, 10 Peter Parker right leg, 10 Merkins, 30 second plank, 30 second Chinook, 10 Merkins, 10 Peter Parker left leg, 10 Merkins.

For some of the PAX this was their first time to experience the Steinl so counting was slower than usual.


​The Pax numbered off into 4 groups. The 4 groups all went to a cone where they would AMRAP one exercise until pushed by the 6.

​Station 1: Bernie up the hill, 10 Alternating Shoulder Taps IC


Station 2: Plank Jack, Makhtar N’Daiyes(which some PAX modified to either pickle pushers or moved off the track and in to the grass to save their elbows), Tempo Merkins, Carolina Dry Dock


Station 3: Failure to Launch, Alternating Lunge, Copperhead Squat, Air Squat


Station 4: LBC IC, Low Dolly, Gas Pumper, Heels to Heaven


After only making it halfway through the exercises OMAHA was called at 6:10. 


Announcements & Prayers:

​- Double Dip asking for prayers for Papiowrestling family a father of a wrestler died as well as the coach of girls wrestling

​- KOA has a coworker who has some health issues and may have lymphoma

​- Chippendale daughter with health issues

​- Girl Dad daughter with health issues

​- Dragon’s Lair and The Farm opening this week

​- Don’t forget to get on a Q schedule plenty of spots open!

COT:  The credo of F3 is ‘Leave no man behind, leave no man where you found them.’ F3 isn’t just about accelerating in the gloom is meant to be carried into our lives. Applying the credo to our Ms, 2.0s and co-workers and others around us is what being a true HIM is about. Don’t just make yourself or the others of F3 1% better make everyone around you better.


This is something that takes intentional time and effort. Taking the time to get right in morning gloom creates space for us to lead right the rest of the day. That is where the male community leadership is really displayed!


Prayer – Grease Fire

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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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