F3Omaha October 29, 2021:  A Battle with Resistance

10/29/2021: The Brick Yard, Humidity 87% and 44 degrees.  

QIC: Vandelay

Finally, a morning without rain for the week.  I was sick of all the precipitation this week.  The most important thing was not to forget my personalized Coupon created by Huffy.  It has been in a safe place since I received it last month, but it would need to make an appearance today for my first Q at the Yard.  Exercises would be planned to keep it from harm.  Things were still pretty wet so I had to modify workout locations in order to remain relatively dry today.  Although my first inclination was to eliminate any need for the coupons today – I figured that would be a punk move to many who would be looking forward to it – so out of my comfort zone we shall go.

After a Pre- run by 5-6 PAX members, we were back and welcoming the rest of the group.  As a side note, you get interesting results when you ask guys to line up coupons on the ground in an orderly fashion.  Although, we are better at that than counting into groups.

PAX: Ruxpin, Cosmo, Grease Fire, Huffy, Toadstool, Smash Mouth, Honey Stinger, Beta Max, Tater Tot, Polaroid, Slow Pitchhhhha, Samples (RESPECT), Edison, Grassroots, Tin Cup, Folsom, Diddy, GTA, TC (RESPECT), Cyclone (RESPECT), Brazilian, Vandelay (RESPECT)

I presented the mission, core principles, and disclaimers, and the PAX moseyed to out to the Inner Rail and circled up for Warm-a-Rama.


High Knees – 20 IC

We followed that with some yoga back and core stretches

Big Ones – 10 count per side

Tappy Taps- 12 IC- Modified to Weedwacker – Thanks Brad Pitt

Sun Gods – 10 F and 10R

Monkey Humpers- 10 SE and 10 NW – the PAX in attendance know the rest


At completion we moseyed to the playground.

Pre Thang

The Pax formed 2 lines in single file facing each other.  With a row of Coupons between the lines a member from one line ran a weave between coupons to other line then a member of the other line ran the same in return.  While waiting the 2 lines had an exercise of either Monkey Humpers or Air Presses.  Air is surprisingly heavy.


Thang consisted of pairing up with a partner or group to encourage mumble chatter.  The group would perform an exercise with their coupon in the middle of a circle and then run to edge of circle and around perimeter returning to the coupon for the next exercise.  Location of this was modified to the base of the obelisk and the paved running track concentrically around it.  The exercises consisted of:

The Swing- 12

Squat to Press- 12

Bent Over Rows- 15

Goblet Squat- 15

Curls- 20

Big boy Sit Ups- 10

Grave Digger-12

Omaha was called 


Box cutters – 20 IC.  PAX were encouraged to remember that boxes are traditionally rectangles Heal Touches – 15 IC

Flutter Kicks – 15 IC

American Hammer – Rancid Style


No issues

Announcements & Prayers:• 2.0 Workouts tomorrow at The Oracle and The Pit at 7:30.• Check Slack for info on a group Doppler is forming for guys who have dealt with divorce• Prayers for Co Worker of Diddy who is dealing with some things.• Prayers for Papa Stinger who is dealing with a case of COVID.

Message from the Q – Vandelay:

I read a book entitled Resisting Happiness by Matthew Kelly and found some things in there to be thought provoking and, in particular, the book namesake in relation to our work out for today.

The alarm clock goes off.  It’s time to get out of bed.  This is your first decision of the day.  Will you get out of bed or hit the snooze button? Don’t be the slave to resistance today.  

Resistance is that sluggish feeling of not wanting to do something that you know is good for you, it’s the inclination to do something that you unabashedly know is not good for you, and it’s everything in between.  It’s the desire and tendency to delay something you should be doing right now.

The hardest war to win is one you don’t even realize you are fighting, and the hardest enemy to defeat is the one you don’t even know exists.  Every day you are at war with resistance.  I equate this to Sad Clown Syndrome.

Your brothers of F3 exist to be your army in this daily battle.  Utilize the strength of the PAX to succeed.

Thanks to Huffy for allowing me the opportunity to lead todayoutside of my comfort zone, and of course for the awesome Coupon.



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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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