“Rifle Coupon Three Man Grinder”

PAX (35): Icy Hot, EA, Blue – RESPECT RESPECT, Gunner, Swiper, FNG – Tate, Hu Hot – RESPECT, Fun Dip, Sup, Echo, High Life, Animal House, FNG – Lee, Maaco, Feeney, Boiling Point, Simmons, Skittles, Double Dip, Trench, KOA, Firewalker, Chernobyl, Schrute, Zipline, Bull Rat, Escobar, Arm Bar, Yogi, Lucky Charms, Tater Tot, Skidz, Tony The Tiger and Jean Claude.

QIC: Ferdinand

Pre-Run: Arm Bar, Firewalker, Trench, Jean Claude, Swiper, KOA, Skidz, Ferdinand, Echo, Escobar, EA, Yogi, Tony The Tiger, Tater Tot, High Life, Fun Dip, Simmons and Maaco.

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs.

Warm-a-rama:

Tappy Taps – 10 IC

Big Ones – 10 IC

Windmills – 10 IC

Cherry Pickers – 10 IC

SSH – 10 IC

Number off into groups of 3. Mosey to Main Street for The Thang!

The Thang:

Each group will start at the bottom of Main Street hill. One PAX member will rifle carry a coupon up Main Street hill to the cones and back down the hill to the other two PAX members. The other two PAX members are working on the list of exercises in order and will switch to the next exercise every time a PAX member arrives back at the bottom of the hill. Each exercise is AMRAP and you will rinse and repeat once you get through all the exercises.

Exercises:

  1. Merkins
  2. Bonnie Blairs
  3. Burpees
  4. Alternating Shoulder Taps
  5. Bobby Hurley’s
  6. Mountain Climbers
  7. Jumping Squats

Omaha was called at 5:50 AM to go put coupons back and then circle up at the shovel flags!

Mary: Sarpy Slammers IC Rancid Style

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Buckle Presentation/Prayer:

FNG – We had two FNGs this morning and all the PAX members were extremely welcoming!

Tetris – His name is Tate and his dad(Hu Hot) would say he plays way too much video games. When he’s not at school, you will find him at home playing video games. He likes many different games and we decided on TETRIS before he could say anymore!

Goodell – His name is Lee and he is neighbors to both Ferdinand and Maaco. He is kinda the commissioner for Plattview youth sports! He quickly got the name Goodell (Roger Goodell) which was initially thought to of been Adele and then giggles and chatter started while some PAX started bursting out Adele songs. Ferdinand had to quiet the crowd and make it know that his new name is GOODELL!

Announcements – Please continue to support Project Pink’d, The Steel Mill’s official launch is next Thursday 10/21, and Boiling Point has the ‘Sarpy Swagger’ gear if you still need to pick your items up.

Prayer Requests – Our brother Schrute and his family, our brother Knobs and his family, our brother Chernobyl and his family, continue to keep our brother Nugent and his family in our thoughts and prayers as well as any unspoken prayer requests.

Mumble Chatter – The mumble chatter was fantastic this morning! This happened during the beatdown, right after the beatdown, and even made its way to the WhatsApp platform. Below are a few words from the PAX…..

“Yep I’m wrecked.”

“the TODAY show is featuring Adele this morning, just sayin”

“Hey Ferd, I left my shoulders somewhere in the middle of Main Street if you find some on the pavement.”

“F’ing Ferd. It’s now F5”

“That was fun, let’s never do that again!”

COT – ‘Next Level Brotherhood’ – When things are going good…you need a friend…when things are going bad…you need a friend. This is a partnership where you hold each other accountable…Shield Lock! A lot of us meet for the very first time at an F3 beatdown. We start out by telling our stories and being vulnerable with fellow PAX members. This trust and commitment between one another continue to grow over time. The commitment and availability to each other becomes natural. You will create a no judgement zone by sharing the good and the bad. We as men want to be tough and we don’t want to cry. This is essential when forming a true Shield Lock! I encourage all of you if you don’t feel like you have that next level brother(s) today, to not be afraid to form a shield lock with a fellow PAX brother. Keep accelerating gentleman and have a great weekend! Love you guys!

Buckle Presentation – The Buckle Award goes to Schrute as he was an animal out there this morning running up and down the hill with the coupon over his head! This HIM is always accelerating! I was also very touched by what I saw him do for a fellow PAX member after the beatdown.

Prayer – Tater Tot took us out in prayer!

Aye!

Ferdinand

F3Omaha - 2248 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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