September 30, 2021|Swanson Elementary | AO – The Coop |

Weather: Partly Cloudy, Temperature 68

PAX (6): Honey Stinger, Beaver, Fancy, Khakis, Landsbury, The Plague

QIC: The Plague

This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.

PAX moseyed to the parking lot for warm-a-rama


  • SSH 20 IC
  • Mountain Climbers 10 IC
  • Alternating Shoulder Taps 10 IC
  • Plank Jacks 10 IC
  • Groiners 10 on up
  • Windmills – 10 IC

PAX moseyed down the path and came across a stupendous looking wall..YHC could not resist so we stopped for a pre-thang

Pre-Thang – exercises were counted in a rotating fashion by all PAX

  • Incline Merkins – 20
  • Dips – 20
  • Derkins – 20
  • Australian Mountain Climbers – 10 IC
  • Australian Dead Bugs – 10 IC – these were hard
  • Australian Chicken Peckers – 10 IC

PAX moseyed to the beautifully mowed soccer field for the thang.

The THANG – Thirty McDirty

PAX gathered at one goal and performed the exercise below. After each round, PAX ran down the field, performed 3 Burpees and ran back. This was performed together as a group with counting in a rotating fashion.

  • Jump Squats – 30
  • Merkins – 30
  • Jump Tucks – 30

3 Rounds of the above were performed then moseyed back to shovel flags for Mary.


  • Parker Peters – 20 IC
  • Amazing Spider Mans – 20 IC (10 each leg)
  • James Bond – Rancid Style


  • CoT – keeping it simple
    • Communication is key when building relationships
    • Don’t underestimate the value of eye contact when communicating with others – it shows you are listening and makes them feel valued
    • “Tell me and I forget, teach me and I may remember, involve me and I learn” – Benjamin Franklin
    • Dad Joke – Why do chicken coops only have two doors? Because if they had four they’d be sedans 😊
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • Pray that men of F3Omaha would impact those around them
    • Honey Stinger closed out in prayer
  • Coffeteria/Village Grinder wasn’t opened when we got there so Khakis and YHC went to Hy-Vee and solved most of the world’s problems 😊


The Plague

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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 Coop

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