and Welcoming Woodwind to F3Omaha

November 11, 2021/ The Coop/5:30am/Swanson Elementary School

40 degrees – Clear Sky

Q- Samples

PAX – Stella, Sam’s Club, Indiana, Sven, Henry Biesanz (FNG), Wentworth, Folsom and Samples

5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3
Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership.
YHC then covered the 5 core principles of F3. 1) Free of charge. 2) Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do no leave them how we found them.

Let’s do a little mosey for a warm-a-rama.Run the complete circle path and end up on the playground.Circle Up15 Cherry Pickers IC10 Sun gods IC both directions 20 Workens, 10 Oh Yeah’s IC (each hand)15 Copperhead Squats IC and Bear Crawled up the hill and Bernie Sanders’ed back down twice.

The Thang

We were going to get into groups of two or three but since there were only 8 of us we went on a string of pearls with 5 stations around the lower path where the PAX will complete the first exercise x 20on the winkie until they are replaced and then race to the next station and replace those HIM and complete the first exercise on that winkie.Here are the Stations#1 Merkins – Workens – Ranger Merkins
#2 Alternating Lunges – Squats – Bobby Hurley’s
#3  Dips – Declined Merkins – Step Ups 
#4  Big Boys – Chill Cut Plank Hip Touches (Instagram Poses) – Frozen Freddys
#5. Plank Jacks – Side Straddle Hops –  Alternating Shoulder Taps 

The PAX completed three rotations of the string and
at 6:05 call Omaha. Had two HIM choose Mary and end with 16 Rancid style Hammers IC

We brought our FNG in the circle and after several tries, we settled on Woodwind.

Announcements – Wentworth reminded us that there is a third F opportunity that he will describe more after this weekend. There is a ruck this weekend for Veterans starting at the Canyon.

Prayer Requests – Indiana ask for prayers for a quick recovery for Bear Skin as he broke his toe.

COT – Happy Veterans Day. My father, before I was born, served in the reserves so I really never got to see him in action. I have learned to appreciate the sacrifice that men and women make when they serve in the military. I support the military and their members especially since I didn’t make the decision to serve. There are too many vets dealing with addictions. I read in Wild at Heart that says, “Behind every man struggling with an addiction is a man not recognizing or utilizing his strengths.” This fits me well. I speak with people every day about what their strengths are and understanding what we do well. Strengths not something that can be taken away from us – Strengths are with us through good times and times of struggles – we just have to recognize them.


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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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