Friday, October 29, 2021 | 5:30 AM | The Armory | Clear & Breezy, 37 Degrees

PAX: Hard Hat, Brad Pitt, Ozark, Sasquash, Barn Door, Rowdy, Yogi, Truly, Mufasa, T-Ball, Slap Shot, Slick, Cheap Seats, Yodel, Gator, Lincoln Log, Fine Print, Griswold, Escobar, Pain Killer, Roll Bar, Ketchup, Panty Hose, Chucky, Obi-Wan and Wait Time.
QIC: Wait Time

YHC greeted the PAX in the gloom. Great pre-running group 12+ guys showed up for some extra credit. Expected the gloom to be much gloomier, so pleasantly surprised by 37 degrees and only a slight breeze. After sharing the Mission, Principles and Disclaimer (including a warning that we will be hands-on, so feel free to modify as needed….lastly YHC offered the customary added disclaimer that “I am not your friend for the next 45 minutes”) the PAX moseyed towards Main Street for Warm-a-rama.

SSH x 15 IC | Shoulder Taps x 10 IC | Half Pigeon | Merkins x 10 | Half Pigeon | Pickle Pointers | Yoga Shoulder Stretch x 10 | Crab Cakes x 10 IC | Yoga Shoulder Stretch | Garland Pose x 10 | Yoga Squats x 10 | Silent SSH x 15 IC | Burpees x 3

PAX continued to mosey towards Main Street in the old downtown area of Elkhorn.


Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC | Merkins x 10

PAX divided into pairs. Size did matter because we were going to be doing some carries and other hands-on exercises.

PARTNER CARRY. Each pair were told to partner carry up an entire block. PAX could split up the partner carry requirements as they needed to by flap-jacking.

WHEELBARROW. At next corner street, the PAX were told to wheelbarrow up the hill to Main Street. This was a flap-jack as needed until you get to Main Street.

PAX moseyed down Main Street in Elkhorn until they arrived at Street.

PARTNER PUSH. Pax went down and back on Main Street doing the partner push for approximately 60 yards.

PAX moseyed down Street to the football fields. PAX divided into two groups for TUNNEL OF LOVE. Each PAX member did two army crawls under the tunnel of love.

PAX moseyed to shovel flag for the grand finale.

BRIDGE OF HATE. In the same groups that completed Tunnel of Love, the PAX completed one round of the Bridge of Hate. Each group trusted one another with the trust fall and body surfing, and completed the bridge of hate successfully.

Upon arriving back at the shovel flag, the wind blew down a flag, therefore, PAX did the mandatory 5 BURPEES for a fallen flag.

6MOM: American Hammer x 26 IC (Rancid style)


PROJECT PINK. T-claps to Escobar and others for leadership in Project Pink. Over $6,000 raised for breast cancer causes.
HALLOWEEN. Lots of Halloween festivities over the weekend including 2.0 workouts.


As I was planning today’s workout theme, “War Games,” I wanted my theme to integrate the First F and the Third F message with the COT. I decided to make that message very brief because I was really inspired by a conversation that I had with Gator during the Pre-Run.

WAR GAMES: I never served in the military, but have deep respect for those who did serve. One of the things that inspires me is the level of preparation that goes into the training and planning in the military. The military often trains through game theory, or “war games.” This tests our capabilities and ensures we have contingencies for any possibility that may be confronted in battle.

At this point in my life, F3 is my “war game” preparation for life’s challenges. There are days that F3 is the toughest thing I do all day. It has made me resilient. Over the past six years, F3 helped me face a lot of challenges, including the loss of the job only three months into F3Omaha’s launch. I don’t know what I would do without the PAX and the impact that all three F’s have on my life.

LIVE OUT LOUD – Tell people they are precious and “I love you”

Sometimes the universe speaks to you and after the pre-run, I felt I needed to share me heart. Thanks to Gator, he inspired me during the final ¾ mile of our run. We began talking about how young boys’ upbringing may not always prepare them for developing male friendships as they get older. For some of us, our fathers never told us we were loved. Our dads fulfilled their duty as provider, and may have thought that was enough. For many of them, that is how their fathers raised them. Stoic men – providers – who don’t talk about their feelings.

That conversation really resonated with me because the night before I was talking to my wife. We are living through some challenging times as her mother is in the final stages of a battle with colon cancer. My 50-year old wife shared her heart. She is not sure that her mother every truly loved her. She lived in a house that did not express love in words or expressions of affection like hugs. I dated her for six years before I saw anyone offer a hug to another in her family.

My wife is struggling to find the courage to ask her mom if she loves her. She has this opportunity before her mom passes, and she’s not sure that she can ask the question. My challenge to the PAX is DO NOT LEAVE THIS IN QUESTION.

You don’t want your 10 year old child questioning your love in 40 years. We carry life’s questions in our heart – especially those around love. Everyone wants to know they belong to a family and they are loved. Please tell your friends and family you love them.

Grace & Peace,

Wait Time

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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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