“Miles & Hills”

PAX (17): Cheap Seats, Skeet HATE, Vandelay RESPECT, Heyhey, Yogi, Stitches, Tugboat, Slow Pitch, Grillz, Weight Time RESPECT, DaVinci RESPECT RESPECT, Icy Hot, Waterboy, Khakis RESPECT, Lansbury, House Party

QIC: Ferdinand

Pre-Run: Jean Claude, Hard Hat, House Party, Cheap Seats, Vandelay, Slow Pitch, Stitches, Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

The Thang: We skipped warm-o-rama and the pre-thang!

Mosey’d to Tenaska Hill (1.2 miles away)!

Numbered off into groups of two and then got right into the 2-man grinder! One PAX runs up to the top of the hill and back down while the other PAX is doing an AMRAP exercise and then switch. Each PAX does exercise 1 then moves onto exercise 2 and so on. I believe most PAX got through 15 rounds!


  1. Merkins
  2. Air Squats
  3. LBCs
  4. Alternating Shoulder Taps
  5. Bonnie Blairs
  6. Flutter Kicks
  7. Carolina Dry Docks
  8. Bobby Hurley’s
  9. Heel Touches
  10. Burpees


Omaha was called at 6:40 AM and then we moseyed back to the shovel flags for Mary (1.2 miles away)!


American Hammers IC Rancid Style!

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

Announcements – Doppler is putting on an F3 poker tournament at the end of this month for charity check slack for more details, Polar plunge event is happening at the end of the month check slack for more details, Freed to Lead discussions multiple times throughout the week at different sites

Prayer Requests – Callum, Paisley, FIA, and any Unspoken Prayers

Mumble Chatter – I showed up around 5:10 AM to Tenaska parking lot to get the cones setup and ready for the 6 AM beatdown. I saw Jean Claude and Hard Hat on the 10K pre-run. I drove to where the shovel flags are planted and waited until 5:26 AM to get out of the warm truck! The shovel flag was planted there was a solid group of HIM ready to tackle the 5K pre-run! What a great group of pre-runners ready to tackle the day. I ran with Cheap Seats, Icy Hot, and Slow Pitch! We got back to the shovel flags with a few minutes to spare before 6 AM. I was blown away at all the PAX that were there either to ruck or join me at the 6 AM beatdown! 6 AM hit so I tried to figure out who was coming with me and who was going rucking! I introduced myself and then hit on the mission, principles, credo, disclaimer and asked if there were any FNGs. No FNGs so we began our 1.2 miles mosey to the Tenaska Hill! PAX began asking if we were just running the whole time for the beatdown as we passed half a mile and continued to mosey! Within 15 minutes we had all the PAX at the top of the Tenaska Hill! We did silent Big Ones while I went over The Thang! We numbered off into groups of two. I joined Wait Time and Grillz as a group of three. We jumped right into the beatdown, and the PAX were energetic and ready to rock n roll coming off the long mosey! It was great hearing the guys push each other and hang in there while the hill runs got worse and worse every round! It was inspiring seeing Skeet sprint up and down the hill like it was nothing! The clock hit 6:40 AM and Omaha was called. I could sense the huge relief in the PAX voices but at the same time frustration of 1.2 miles to get back to the shovel flags! Guys pushed through the cold headwinds and picked each other up! I knew the beatdown was decent if Tugboat wouldn’t say much to me on the mosey back to the shovel flags! We did ALL the miles (3.7) and hills (15+)! I hope I am welcomed back, and the PAX were not to mad at me for all the miles and hills we ran!

COT – PURPOSE – “How you use your experiences, talents, and passions to better the lives of those around you.” This hit the heart hard as this is happening daily within F3 (CSAUP – Donating basketball hoops, APEX – Donating funds to help our Omaha and Papillion parks, Project Pink’d, Heartland Hope, Habitat for Humanity and all the 3rd F initiatives! Remember that all of us have unique experiences, talents, and passions to offer other people. Do not be afraid to share these for the benefit of others in our communities!

Prayer – Ferdinand took us out in prayer!



Fomaha - 3045 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply