12/9/21 30 degrees with no wind. Actually quite nice


PAX: 21 Armbar, swinger, sparty, Captain Planet, blood shot, sportiva, ice T, gunner, no doze, black lung, cosmo, biff, tin cup, 2 step, fester, earned it, pony express, chicklets, icy hot, uhaul, othello

4:57: Show up for the pre run and see the Clydesdales already on the move. No doze pulls in as well as cosmo as well as 1 other who I can’t remember. (It was biff) Maybe that’s why BB are supposed to be more timely done. run to aksarben and back and see the brickyard pre runners as well as the late addition of honey stinger. F3 owns that area on Friday mornings.


Welcome the PAX with the standard

3 F’s




Mission Statement

To plant grow and Serve small workout groups for the invigoration of Male community leadership.

5 core principles


Open to all men

Always held outdoors

Lead in a rotating fashion

And will end in a circle of trust.

Mosey to the parking lot above the grotto.



Cherry Pickers 10 IC

Sun Gods 10 IC

Chinooks 10 IC

Tappy Taps 10 IC

Big ones 10 IC very Slow

10 Jump tucks


Wall Pyramid

Mosey to the building next to the parking lot. Tell the PAX to find wall space and despite being their hundreds of times I seem to have forgotten how much glass is on that building. So we are very spread out.

we will climb the pyramid and back down 5-10-15-10-5 IC

Australian Mountain Climbers

Chicken Peckers

Donkey Kicks

So we climb up to 15 where YHC decides we will stay at the top and not go back down. Getting dizzy so audible is called to start the thang.



We take a long mosey to the bridge at the edge of the park at the back of a NO OUTLET round. Partner up and do it together.

Start on one side with Hand Release Burpess 10. Then head to the other side for squats with calf raise for 1.

Then 9 and 2, 8 and 3 and so on until you have inverted the numbers. Pick up the 6 when complete.

Omaha is called and everyone finishes and the long mosey is taken back to the flags.


Rancid Hammers 21 IC

Announcements and Prayers

Sparty speaks on the numerous 3rd F opportunities and how well we have been doing on Adopt a family for the holidays.

Prayers to awahoo recovering from injury, Uhauls M who is hunting for job and had multiple interviews.


I had the pleasure of listening to Traveal Delagnav a University of Nebraska coach talk at a clinic recently. He is a national champion and Olympian but it was his philosophy that was more impressive to listen to then his teaching of technique. He equated life to a canteen that has some dirt at the bottom. The water tastes fine as long as the canteen is left to sit nicely. However life isn’t that nice and your canteen can be lightly or seriously shaken. From bad todays to loss of a job or even a loved one you canteen doesn’t always sit so nicely. SO you should choose to shake that thing up sometimes by doing hard things and chose to take a drink of that dirt. And that can look so different so everyone. Add in a pre run, do a murph or do an extra beat down, Spartan races, 10ks and half marathons. The choices are out there.

Surprise surprise i will be connecting this concept to my team. Today we are definitely shaking up our canteen and choosing to do something hard. Normally on the second week of the season we go to Bellevue East and dual a couple of teams from around the metro. But instead this year we entered the Council Bluffs Classic. 42 teams, 3 of which are rated top 25 in the country. 10 matches over 2 days. We are taking a drink of the dirt.

So why do we take the drink of the dirt. To prepare ourself for when we have no choice but to take a drink of dirt. When the canteen was shaken by this hard life. We drink a little dirt every time we step into the gloom and with the support from our brothers we will be prepared for when we have to drink.


Fomaha - 3376 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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