09/21/2021 @0530 | The Colosseum | Westside High School – 8701 Pacific Street  

PAX:  17 –  Rosetta, Smashmouth, QTip, Lansbury, Stella, Tug Boat, Retweet, Bloodshot, Sportiva, Hatrick, FNG – Appletini, FNG – Dauber, Sister Act, Dr. Thunder, Bear Grills, Jack Rabbit, & Selleck.

Weather:  Grandiose

Qic:  Selleck

Selleck welcomed the PAX to the Colosseum dispelled mission, core principles and disclaimer; and welcomed two FNGs. Selleck reminded the veterans to modify as needed.

The PAX moseyed to the track for peace talks. In honor of International Peace Day, Selleck encouraged the PAX to engage with a fellow member and focus on micro peace (inner peace) rather than macro peace (global peace). The pax moseyed two laps around Westside track running the straight aways and walking the curves. 1st straight away 25%, 2nd 50%, 3rd 75% and 4th at 100%. During curve walking PAX would share tips on inner peace.  When complete, PAX met at 50 yard line for warm-a-rama.


  • Arm Circles – 10 IC
  • Grady Corn – 10 IC
  • Windmills – 10 IC
  • String Rippers – 10 IC
  • Big Ones – 10 IC
  • Tempo Merkins – 10 IC
  • Pretzel (On your six, right leg up, cross over left leg, look to the right then flap jack)
  • BBSU – 10 IC


Now warm, Selleck directed the PAX to line up facing the east bleachers…pax performed the CAROLINA CRAWL:

  • Carolina Dry Docks – 10 IC
  • Bear crawl 10 yards
  • Carolina Dry docks – 10 IC
  • Bear crawl 10 yards
  • Carolina Dry Docks – 10 IC

When complete with Carolina Crawl, Selleck moved PAX to the bleachers for the DOUBLE D.

  • Dips – 30 singles
  • Derkins – 15 singes
  • PAX run the stadium steps
  • Dips – 20 singles
  • Derkins – 10 singles

PAX numbered off in 4 for a peace parade.

THANG – Peace Parade

Group 1 (South Endzone)

  • Chip with sandwedge – attempt to make it in a trash can. Rotate all pax through until pushed.
    • Make it – Share a tip of inner peace
    • Hit it – 10 merkins of choice
    • Miss it – 15 burpees or 15 BBSU

Group 2 (East sideline – PUSH GROUP)

  • PAX flip over the F3 deck of cardio cards
    • Complete the cardio exercise that is shown then rotate to north endzone and push the pax

Group 3 (North Endzone)

  • Football toss – attempt to pass football and make it in a trash can. Rotate all pax through until pushed.
    • Make it – Share a tip of inner peace
    • Hit it – 10 copperheads squats
    • Miss it – 16 lunges or 16 Bobby Hurleys

Group 4 (West sideline)

  • PAX flip over the F3 deck of body movement cards
    • Complete the exercise shown on the cards
    • Rotate members of the pax
    • Keep flipping cards until pushed

********************OMAHA CALLED AT 6:07 a.m.**************************


  • Flutter Kicks – 15 IC
  • Angle Grabbers – 10 IC
  • Marge/Homer – rotations unknown
  • American Hammer – 17 IC

Announcements/Prayer Requests/COT:  

  • Thoughts and prayers shared aloud and in silence
  • Selleck shared a few quotes on inner peace that resonate with him and how F3 provides a breeding ground for growing our inner peace individually and collectively:
    • “A state of calm serenity and tranquility of mind that arise due to having no sufferings or mental disturbances such as worry, anxiety, greed, desire, hatred, ill-will or delusion” (Gogava et al, 2018, p.4).
  • “A state of being mentally and spiritually at peace, with enough knowledge and understanding to keep oneself strong in the face of stress” (Barua, 2014, p. 24)  
  • Coffeteria at Village Grinder.



F3Omaha - 4054 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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