AO – The Octagon | Westside Swing School | 67 Degrees

PAX (23): Roll Bar, Kill Switch, Beaver, Spacebar, Slow Pitch, Retweet, Ice Tea, Skyhawk, Golden Pike, Jeeves, Dirty Bird, No Doz, Khakis, Bloodshot, Bonnie, Super Nasty, Edison, Patton, Bear Grill, Wentworth, Fiddler, Polaroid, Sleep Number

Q: Tin Cup

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, but no FNGswere in attendance. The men then made their way onto the field from the parking lot.


The PAX moseyed to the middle of the field. Once at the location, the men circled up and the following exercises were performed: 

▪ Tappy Taps – 12 (IC)▪ Side Straddle Hops – 20 IC▪ Mountain Climbers – 15 IC▪ Imperial Walkers – 20 IC

Pre-THANG: Black Jack for 10 minutes. Start on the sideline of a football field. Perform 1 Merkins – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until the first Omaha is called.

The THANG: Teams of 2 PAX worked together to reach cumulative exercise goals of 100, 150, and 200 reps. PAX 1 executed as many reps as possible while PAX 2 runs across the field, up the hill, and runs back to PAX 1.  At the top of the Hill, the PAX had to perform 2 burpees before he could return to his partner.  Exercises were as follows:

• 100 Groiners• 150 Dollys• 200 Bobby Hurley’s

Bonus Round: • 100 Big Boy Sit Ups• 150 Plank Jacks• 200 Air Squats

Omaha was called about 6:04 AM. Most groups were either doing Big Boy Sit Ups or Plank Jacks.

MOM▪ Flutter Kicks (IC) – 20▪ Boxcutters (IC) – 20▪ American Hammers – Rancid Style (24)

Circle of Trust (COT):

YHC started by reading the following sentence from Freed to Lead: F3 and the Unshackling of the Modern-day Warrior.

F3 is about fitness not exercise. We don’t have much to say about getting in shape. We are far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of change for the better, but staying in shape is a marathon that is sustained by discipline and near maximum effort virtually every day of a man’s life. This is the central truth of F3’s First F, and there is no way around it.

YHC explained that to him, this meant F3 is a lifestyle choice, and in addition to exercising, it can influence other aspects of one’s life and lead to a healthier lifestyle. F3 has the potential to help change the next generation through the recruitment of new members and influencing the lifestyle and heath of men throughout the country. In all, the men of F3, are committed to staying “in shape” and YHC is grateful how the F3 nation has motivated him and changed the lives of thousands of men.

We ended in prayer.


Aye – Tin Cup

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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.

The Octagon

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