7/13/2021, 5:30 | The Sanitarium | 60 Degrees

PAX: Fire Walker, Arch, Knobs, Feeny, Skidz, KOA, Clover, Boiling Point, Girl Dad, Ferdinand, Animal House, Tony The Tiger, Schrute, Baby Shark, Haggis

QIC:  High Life

At 5:30 AM High Life welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today (there were none). 

High Life then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! So modify as needed” disclaimer



1.​15- Tappy Taps- IC

2.​10-Cherry Pickers-IC

3.​6 Big Ones Each Side



PAX found a partner as we headed to the hill on the east side of the field.  The Pre-THANG consisted of two songs that let the PAX know when they can stop or switch to the next exercise.  For the first song, partner 1 did a back-pedal up the hill followed by 5 IC Side Straddle hops.  Partner 2 did air squats at the bottom of the hill while he waited for partner 1 to return and switch.  For the second song, partner 1 ran up the hill and did 5 IC Side Straddle hops while partner 2 performed monkey-humpers while he waited for partner 1 to return and switch.



We stuck with our original partners for The THANG and stayed on the track just east of the field.  We played four songs that designated the beginning and end of the THANG.  Each set of partners lined up on the first cone that designated the starting line.  Partner 1 then bear-crawled to the second set of cones and sprinted the to the last set of pylons.  While Partner 1 was doing this, partner 2 stayed back and performed the exercises listed on the cone AMRAP style.  Partners rotated when partner 1 returned back from his running.  Exercises include:1.) Merkins2.) Partner’s Choice3.) Heel Touches4.) Partner’s Choice5.) Burpees6.) Partner’s Choice

When “Partner’s Choice” was your exercise, you were to do whatever your partner tells you to until he gets back.



High Life called Omaha at 5:55am.  For Mary, High Life had the PAX perform 10 side crunches each side, and some Sarpy Slammers (rancid style).  Realizing it was only 6:00am, the PAX took turns randomly shouting out different ab exercises until about 6:08AM (free to lead!)


Announcements/Prayer Requests: • Reach out to those PAX who haven’t been around lately(EH).  Check out the new pop-ups around Omaha.  GreaseFires new upcoming site as a murph alternative on Mondays



We talked about why July seems to always be that month where yearly goals and self motivation starts slipping.  Sometimes we get too busy with life during the summer, we are battling injuries, school is about to start, etc. It is important to remember why you started this year with big goals in mind.  Whether that be fitness goals, family goals, career goals or others.  You need to reach down deep and pull that self motivation out of you and finish the year strong. 

“Learn from your mistakes. If you are not willing to learn, no one can help you.  If you are determined to learn, no one can stop you.”

Utilize F3 as a way to get your self re motivated if your struggling or reach out to those who are struggling to find that self motivation you have yourself. 

Special thank you to Fire Walker, Tony Tiger, Trench, Ferdinand, and Skittles for reaching out after I tore my knee back in February and helped me remain motivated to come back out here strong.

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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.


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