9/10/2021, 5:15am | The FARM | Omaha, NE| 60 degrees. Clear. Calm. Lots of Dew on the ground

“Thank you for the last year”

#of PAX: 30

Co-Q: KOA/High Life

KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership. We had one new Ed Mueller (later named SOB).

High Life 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).

5:15-5:20am Warm-O-Rama

PAX moseyed to the central greenspace and we completed 15 tappy taps in cadence, 15 side straddle hops in cadence, and 15 sun gods forwards and backwards in cadence. This concluded the Warm-O-Rama.

5:20-5:25am The Pre-Thang

PAX listened to Chumbawumba’s song, “Tubthumber”. When the song was playing we performed continuous imperial walkers. Each time the lyrics said “I get knocked down…”, each PAX performed a burpee. We completed 27 burpees during the song. At the end of the song, this completed the pre-thang.

5:25-5:55am The Thang

The group then moseyed to the dirt track. PAX counted off into 4 groups. The following set of exercises were completed in order by the entire group. While the group was completing the exercises, 1 PAX member from each group was in charge of farmer carrying a bucket with 40lbs in each arm 25 yards down and back. PAX members swapped out in a continuous motion until Omaha was called.

  1. Merkins 100 Total as a group
  2. LBC’s 100 In Cadence as a group
  3. Lunges 100 each leg as a group
  4. Mountain Climbers 100 in cadence as a group
  5. Alternating Shoulder Taps 100 in cadence as a group
  6. Big Boys 100 total as a group
  7. Air Squats 100 total as a group
  8. Groiners 100 total as a group

5:55-5:56am Mary

PAX returned to shovel flags and completed Sarpy Slammers Rancid style for a total of 30.

5:56am Announcements/Prayers/COT

PAX went into Name-o-rama. The following member were present: Animal House, Icy Hot, Swiper, SOB, Skittles, Simmons, Double Dip, Stretch, Sweet Roll, Knobs, Fun Dip, Chernobyl, Duracell, Gobbler, Schrute, Hu Hot, Maaco, Levy, Baby Shark, Squeaky Clean, SUP, Mo Town, Iron Maiden, Ferdinand, Firewalker, Mulch, Tony the Tiger, Echo, High Life, KOA.

Announcements/Prayer Requests:
– PAX reminded about IRON PAX sites for this week and that it is not too late to sign up.
– PAX asked to remember the Kaipust family in their prayers
– PAX asked to keep Knobs family continually in their prayers regarding his father.


High Life stated that he is a man of few words. He said that he just can’t say how proud he is to be a part of this group. He has really enjoyed the last year with all of the PAX members. As most experience, growing from strictly fitness to the amazing fellowship has been amazing. He states that he is really thankful to have been able to co-Q with KOA. He pushed other PAX members to do the same and continue to grow with F3.

KOA went on to say the following things:

I want to thank you all for giving me the opportunity to lead you in the gloom. I also want to extend a very special thank you to High Life for bringing his enthusiasm, energy and toughness to this group and allowing me to share in our 1-year mark together. This has been a special day for me and I can’t wait to see where his leadership takes us moving forward.

I want to start by talking about my Why… 1 year ago it was to find consistency in working out…something that I had struggled to do for years. Quite frankly with school, residency, and a young family, I let myself go. Like many others who have gone before me, the EH was not easy. Even a great friend and colleague of mine, No Doze’s wife, couldn’t get me to drive 20 minutes north of Sarpy to memorial park 2 years prior. I just wasn’t ready for some reason.

Last Labor Day, Knobs saw something in me. Still not sure what it was….but to him I am truly grateful to him. I hope he knows how important he is to me. If it wasn’t for him I would be the same old Sad Clown, struggling to find his way through life. Not now. Not anymore. I have all of you to help guide me.

I hope you all know that when I say all…I mean all.

We say it every day…All Men. I don’t care about your faults…I have them. I don’t care about your politics…I leave mine at the door. I don’t care where you come from or where you’re going….You are all my brothers now and I am truly honored to have you in my life. I plan to go there with you.

I still don’t really know where I am going per se, but that’s ok. In Freed to Lead Dredd talks about the CSAUP. The concept sounds really stupid when you think about it. Why does it work? Because we are men. We like to be challenged with hard things. Even though we don’t know where we are going or what we are going to accomplish, we love to see things to the end…a finished product.

In the last year I have had the honor of accomplishing so much with all of you.

  1. Massive Sarpy County Growth
  2. Multiple new AO’s
  3. Completing almost 12 half marathons in 12 months
  4. Working out in a Home Depot parking lot on a massively snowy morning
  5. Completing my first CSAUP
  6. Taking on the role of running one of F3 Omaha’s AO’s
  7. Participating in multiple blood drives and philanthropy events
  8. Experiencing the successes of other PAX and finding joy in their joy
  9. Making countless friends who fill my bucket daily
  10. Having those same friends help me through some rough patches in my life with their words, encouragement and simple presence, even if they didn’t know the impact they were having.

Ultimately that’s what its all about. Being their for your fellow man. You know you have a good thing going when your M tells you that F3 is one of the best things that has ever happened to you. She is right.

It has become very clear to me what my Why is. It is to accomplish “things”. I have no idea what the next “thing” will be. It probably won’t even be my idea. To me that doesn’t matter. We are all in this together. I am a better man, husband, father and friend than I have ever been. I have a long way to go, but I find solace in the fact that I have all of you to help get me there.

We ended with a prayer to Sky Q

KOA and High life out.


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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 Sandlot

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