# of PAX:  10

QIC:  Ferdinand

5:00am Pre-Run

KOA, Trench & Jean Claude

5:30am Beatdown

Ferdinand 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.

Ferdinand went on to cover the 5 core principles of F3.  

1) Open to ALL men. 

2)  Always Free.  

3) Always held outdoors.

4) Led in a rotating fashion.

5) Ends with a Circle of Trust (COT).  

The PAX were advised to mosey around Halleck Park and then circle up by the track for warm-o-rama! This was a little over a mile mosey. We did 15 tappy taps IC and then we discussed The Thang! We will start off by running in Zone 2 (Steady Running Pace) and then ‘every minute on the minute’ we will sprint for 10 seconds and then rinse and repeat until Omaha is called! We ended up running for 16 minutes (16 – 10 second sprints & 16 – 50 second zone 2 runs).

Omaha was called at 6:00 PM and then we headed back to the shovel flags! This was a little over a mile mosey.

We started Mary and did 20 Sarpy Slammers IC in a rotating fashion (rancid style) touching every PAX member twice. We then went into Name-o-rama. The following members were present for a total of 10 PAX members: Ear Tag, High Life, Squeaky Clean, Shiplap, KOA, Hagess, Trench, Zorro, Animal House, and Ferdinand!

Announcements/Prayer Requests:  

  • Jean Claude’s 2 year F3 anniversary is tomorrow morning at The Farm
  • Pray for Knobs and his family
  • Pray for the Gables (The family that house caught on fire in Papillion on the Fourth of July

COT:  Taking Ownership! Ferdinand explained the importance of taking ownership and how this will positively affect your everyday lives. If you make an active and enthusiastic commitment in your daily tasks you will see huge improvements in your everyday lives!

Aye Ferdinand

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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