February 1, 2021 | Hillsborough Park | AO – The Helix | “Warm” 36°

PAX: Romeo, Al Borland, Toto, Birdman, House Party, Mulligan (Respect), Slow Clap (Respect), Truly, Slapshot,  Doppler, Thera Band, Pantyhose, Z-bo, Black Flag

Q: Black Flag

Welcomed 14 PAX to a warm February morning at The Helix. Black Flag explained the mission of F3, covered the 5 core principles, checked for FNGs (none) and reminded PAX to modify as needed.  The Q originally planned on doing a sledding workout on this Feb 1st but mother nature dealt a different hand and so the plan changed to a tour of the AO.

1 – Warm-A-Rama

PAX circled up and performed the following exercises:

  • Don Quixote (10 IC)
  • Tappy Tap (10 IC)
  • Imperial Walker (10 IC)
  • Jump Squats (20)

2 – The Thang

The PAX counted off into 3 groups.  The Q explained that the sidewalk circling the AO had 6 different stations.  Each group was to run the loop and perform the exercises at the stations.  When they got back to the hill, they were supposed to do that routine AMRAP until the rest of the PAX arrived.  The six stations were:

  1. Lunge walking the perimeter of the Tennis Court
  2. 10 each Derkins, Dips, & Pull-ups/Chain Pulls at the playground
  3. Plank/Army-crawl Chain from cone to cone
  4. Burpee Base Run (run the bases of the ball diamond and perform 5 burpees at each)
  5. Knock Out Basketball (PAX who made a basket did 10 Merkins and went to back of the line, PAX who were eliminated planked and/or performed big boys until the end)
  6. Murder Bunnies up the hill, Rifle Carry down

After the last group completed station 6, the Q transitioned to a game of “Jackpot” with a light up football.  The PAX who threw the ball called out an exercise, the one who caught it named the number of reps.  Then the one who caught it threw the next ball.

3 – Mary

The Q called Omaha and then instructed the PAX to circle up for Mary.  They performed American Hammers rancid style with a reverse double which threw off a few members.


Several fitness/health challenges that some of the PAX are doing: 75 Hard and Whole 30.  See Slack for details and who to contact to join.

First Friday lunch will be at the Flagship commons as an opportunity for PAX to connect for some 2nd F.  That evening there will also be a gathering at Omaha Tap House for happy hour.  Taps from KC will be in town and hanging out.

There is a Polar Plunge coming up to support the Special Olympics Nebraska.  Details of how to support and/or join the challenge are available on Slack.  If you plan to join, you first sign up for a personal account by clicking the link in Slack and then “join” the F3 team

Prayer Requests

Prayers for Patton who took a tumble at Octagon on Monday and broke a couple ribs.

COT “Silence”

Ruth Haley Barton is an author, teacher, and spiritual director who teaches on experiencing God and spiritual transformation. The Q has been going through her work called “sacred rhythms” with a group at his church.  This book lays out different spiritual disciplines as a way to open us up to God’s transforming love.

A recent session talked about practicing silence and solitude.  Barton gives the example of a jar of river water that when first filled is cloudy and murky.  After it is left to sit for a while, the sediment settles to the bottom and the water becomes clear.  Our lives are often like rushing rivers from the time we wake up, until the time we go to bed.  This can leave our minds and spirits cloudy and murky.  Taking time for silence and solitude with God can help to settle our minds and clear our thoughts.   It is a difficult practice to develop, but one that is worth the time.

The Q then led the PAX in a 3 minute guided silence and then he prayed them out.


Black Flag

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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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