05/20/2021 / The Battlefield AO / Westside High School / Soooooooo muggy – moist situation

PAX: Roll Bar, Grillz, Broadside, Vanilla Ice, Safe Ride, Black Plague, Summit, Sister Act, Tin Cup 

Q: The Curse

The Curse welcomed the PAX to The Battlefield (Plush setup). The mission statement, core principals and disclaimer were all given.

Mission Statement:  F3 lives a mission to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

Core Principles:  F3 abides by 5 core principles: 1.  Free   2.  Open to all men   3.  Held outside rain or shine   4.  Lead in a rotating fashion  5.  Ends in a circle of trust

Disclaimer:  The Curse is not a professional. He asked that everyone listen to their body’s and modify as necessary.


  • 1 lap mosey
  • Dynamic Movement warmup
    • High knees
    • Butt Kicks
    • Walking knee to chest
    • Gorilla shuffles
    • Carioca
    • 50% sprint
    • 75% sprint
    • 100% sprint
    • ¾ lap mosey


These only serve to take time away from the beat down. Omitted.


Simple and painful….

Short way on football field

  • Set 1
    • 12 groiners – run to the other side – 1 mountain climber
    • 11 groiners – run to the other side – 2 mountain climbers
    • All the way down to 1 groiner and 12 mountain climbers
  • Set 2
    • 12 jump squats – run to the other side – 1 plank jack
    • 11 jump squats – run to the other side – 2 plank jacks
    • All the way down to 1 jump squat and 12 plank jacks


  1. Sweat Angels – 20 IC
  2. Dying Cockroach – 20 IC
  3. Flutter Kicks – 20 IC
  4. Heel Touches – 20 IC
  5. American Hammers Rancid Style – 10 IC 

Prayers and Announcements:  

  • Pray for Broadside’s mom, Mary as she continues to heal from a neck fusion.  
  • Safe Ride shared information on the June 11 and 12 Brickbuilder event. Directed PAX to F3 Omaha webpage to engage.


We are all building something. Whether that be with our Families, Friends, Faith, Work, or elsewhere, we are all trying to build. 

How can we add one brick today?

There are so many things that can distract us from these important endeavors – self-doubt, negative people, fear. These distractions put blinders on to all the good we do. So often on tough days or moments, we lose sight of what we are building. In those moments, we need to take a deep breath, refocus, and get back to building. 

How can we add one brick today?

Some days we fail and that is all a part of the process. In those moments, we must persevere. If it is worth being a building project for us, those we are building for are vitally important. They are counting on us to figure out and push through. So today……

How can I add one brick?

The Curse led the PAX out in prayer.

Q Source was held after at Starbucks.

F3Omaha - 2100 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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