Knobs 2 Year Anniversary

Weather: Clear sky, 53°F, Feels like 52°F, Humidity 86%, Wind 2mph from NW

PAX: High Life, Borat, Chernobyl, Swiper, KOA, Farva (FNG), Baby Shark, Double Dip, Girl Dad, Sweet Roll, Squeaky Clean, Nancy, Maaco, Gobbler, Truck Stop, Skidz, Haggis, Rooney

QIC: Knobs

Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! Any FNGs today? Yes we have one so this will be fun!

Credo: “Leave no man behind, but leave no man where you find him.”

Warm-O-Rama 5:35 (10 min) 1 lap around the track or go right to turf. Side Straddle Hop 20 IC

• SSH 20 IC

• Tappy Taps 10 IC

• Hill Billies 10 IC

• Mountain Man Poopers 10 IC

• Hairy Rockettes IC

• Number into groups of 3. This will be your partners the rest of beatdown. Mosey over to turf fields.

Pre-Thang: 21’s (5:45; 10 min)

3 Man Partner U-Shaped

• Station 1: 20 (Descending) Big Boi’s

• Karaoke facing road, Lunges from cone to cone, then Karaoke facing road to next station

• Station 2: 1 (Ascending) Merkin, then repeat

The Thang: Football Field 20 min – 3 Man Grinder

South Endzone: Deconstructed Burpees

• 21 Jump Squats

• 21 Groiners

• 21 Merkins

• 21 Groiners

• 21 Side Straddle Hop

• Rinse & Repeat

North Endzone: Gunner’s Playlist

• 10 Hydraulic Squat

• 15 Turkish Get Up

• 20 Goof Balls

• 25 Moroccan Night Club

• 30 Johnny Drama

• Rinse & Repeat

Push: Run 50 yards, 3 Burpees, then run 50 yard to push partner

Mary: 5 Min

• E2K 20 IC

• Gas Pumpers 20 IC

• American Hammers 10 IC for each PAX


2 year anniversary; What does it mean to me?

“The next best thing to being wise oneself is to live in a circle of those who are.”

― C.S. Lewis

Fitness: We all can get our fitness other places, but there is something about mutual suffering and accountability. So many PAX have pushed me physically & mentally and I appreciate all of them.

Fellowship: Best Friends formed in the simplest means possible. Thx to Jean Claude, Firewalker, (OG Sarpy Redwoods) Tater Tot, Plague, Honey Stinger (EH’d YHC) Gunner, KOA, Gobbler, Lucky Charms, Ferdinand, Trench, Tony The Tiger, HighLife, Squeaky Clean because without your support I wouldn’t have pushed this hard… and my band of misfits JamBand, Schnapps & Nancy who always have my back and will continue to be there in and out of F3 Omaha.

Faith: This scared me off for a long time. Purpose and Higher Power. Two years in F3 taught me to lead, to follow the right men. It has given me great friends that I didn’t know I needed and to have faith that things will get better.

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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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