7/6/2021, 5:30am | The Sanitarium | Papillion, NE| 71 degrees. Calm. Clear.

“The Individuals in Teams Matter”

# of PAX: 16



Pre Run: Double Dip


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the invigoration of male community leadership. 1 FNGs today DeJay Davis. 

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). 

5:31-5:34am Warm-O-Rama

PAX moseyed out to the end zone of the track. We began the workout with 20 side-straddle-hops IC, 10 Sun Gods IC forwards and backwards, 10 Deadlifts IC and 20 Goofballs in cadence. This concluded the Warm-O-Rama.

5:35-5:45am The Pre-Thang

PAX counted off into 3’s. We moseyed to the hill and each member of the team went to a different location (Top, Bottom, Center). PAX member at the bottom did AMRAP Merkins. PAX on the hill Bernie Sanders up and job down. PAX at the top held a plank. This rotation continued for 3 cycles.

After 3 cycles, each PAX member performed 25 reverse merkins with their partners. We concluded after 2 cycles.

5:47-6:05am The Thang

The groups moseyed to the sideline of the football field. As a team PAX members performed the following exercises

Round 1: Makhtar N’Diayes 20 IC

Round 2: Bonnie Blairs 20 IC

Round 3: Big Boys 20

Round 4: Plank Jacks 20 IC

Round 5: Carolina Dry Docks 20

Round 6: Bobby Hurleys 20

Round 7: Low Dolly’s 20 (Ended early because the sprinklers came on)


After each round, we transition in the following way:

  1. Sideline to Hash: Frog Jumps
  2. Hash to Hash: High Knees
  3. Hash to Opposite Sideline: Super Mario
  4. Sideline to Sideline: Sprint

At 6:00 KOA called Omaha and PAX moseyed to the track to finish 6 actual minutes of mary due to the sprinkler attack.

6:00 – 6:06 Mary

PAX performed 20 Low Dolly’s, 20 LBC’s IC, 20 Heel Touches IC, 20 Frozen Freddy’s IC, 20 Flutter Kicks IC, and finally 16 Sarpy Slammers IC Rancid Style.  


We then went into Name-o-rama. The following member were present for a total of 16 PAX members: Schrute, Squeaky Clean, Rooney, Feeny, Arch, Skidz, Ear Tag, Haggis, Animal House, Boiling Point, Mensa, Double Dip, Flowers, Knobs, KOA and FNG DeJay Davis (to be named Beethoven).


Announcements/Prayer Requests: 

  • PAX asked to remember pop up at The Good Life tomorrow at 1730. 2nd F opportunity afterwards to be led by Trench and High Life
  • PAX asked to keep HIMs who are healing from injuries in their prayers along with family members still battling illness/COVID/etc. Specifically keep Knobs and his family in your prayers as well as Schnapps.  


Today we spoke about Teams. KOA started thinking about how important teams are to your everyday life at work, at home and in all you do. He pointed out how important it is to recognize each member of your team as an individual. Each part is just as important as the whole. Without each part, the whole does not work as effectively or efficiently. KOA also had the opportunity to go to a wedding for a team member this weekend, and the fellowship he experienced with this individual and the other members of the team who were there was priceless. Putting time in, outside of the normal “work” environment is critical to team bonding and success. The task this week is to make time in our lives to recognize and cultivate our relationships with the members of our teams. 


We ended with a prayer to Sky Q.



F3Omaha - 2100 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Sanitarium

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