May 13, 2021 | AO – The Battlefield | 43 degrees

PAX: Khakis, Grillz, da Vinci, Tenderfoot, Dirty Bird, Sven, Bubbles, Broadside, Sister Act, Convoy, The Plague

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM sharp. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, but none were present. The men then made their way into the stadium.


The PAX moseyed around the track for ¾ of a lap and continued to midfield for warm-a-rama. Once at the location, the following exercises were performed:

Tappy Taps – 10 IC
Imperial Walkers – 15 IC
Side Straddle Hops – 15 IC

Pre-THANG: The PAX lined up on the North end zone and were instructed to perform Individual BAMF Ladders as described below.

10 Bobby Hurley’s – Run to the 10 Yard Line and Back
20 Alternating Shoulder Taps (IC) – Run to the 20 Yard Line and Back
30 Mountain Climbers (IC) – Run to the 30 Yard Line and Back
40 Flutter Kicks (IC) – Run to the 40 Yard Line and Back
Rinse & Repeat

After approximately 12 minutes of BAMF Ladders, the first Omaha was called.

The THANG – Wrecktangle, 3 Man Grinder:

The group divided into groups of three. One man ran half-way around the field from the Home bench to the Visitor Bench and tapped out his teammate. That person ran to the other side and tapped out the third teammate. The following exercises were completed at the Home and Visitor Benches:

Tin Cup called Omaha at 6:04 AM during groiners, and the PAX moseyed to midfield for some Mary.

Captain Thor: Done in a 4:1 ratio. 4 American Hammers to 1 big boy sit up. PAX completed 20:5

F3 Omaha Brick Builder Event, Saturday, June 12 (
F3 Omaha Social Event on June 11

Circle of Trust (COT):
YHC started by reading the following sentence from Freed To Lead: F3 and the Unshackling of the Modern-day Warrior.

The COT quickly became such an essential part of the F3 workout that F3 men who occasionally attended other outdoor group workouts would complain that is did not feel right when everyone just sort wandered off at the end of the workout without any formal ending.

Though initially not fully endorsed by all of F3 leadership, the COT is now a Core Principle and what makes F3 special. It gives members the opportunity to be vulnerable, share, voice their gratitude and connect with the group. YHC admitted that if he initially knew that each F3 workout ended with a COT and a Ball of Man prayer, he would probably have never showed up. But now after being part of F3 for nearly 2 years, he believes the COT is the cornerstone of every F3 workout.

We ended in prayer.

Aye – Tin Cup

F3Omaha - 2064 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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