02/13/2022, 7:00am | The Rabbit Hole | Omaha, NE| 15F. Feels like 0F. Clear.

Wind at 15mph

“I went down the Rabbit Hole of COT’s”

# of PAX:  12

QIC:  KOA, Farva


Prerun: Farva, KOA


KOA and Farva welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the re-invigoration of male community leadership. 

KOA went on to cover the 5 core principles of F3. 

1) Open to ALL men.

2)  Always Free. 

3) Always held outdoors

4) Lead in a rotating fashion

5) Ends with a Circle of Trust (COT). 

We reminded PAX that we are not professionals and that they may need to modify as necessary.


The PAX were led by Farva on a Sandlot and Paradise Island inspired beatdown. We first moseyed up to the northeast hill, sprinted up the hill and back down twice, then performed 5 burpees at the top. The larger group held an Al Gore until the 6 caught up.  

Frosty thought that Demogorgon got lost and went back only to find out that he was with the PAX. Demogorgon and I ended up picking Frosty and UHaul instead as the 6. We met up with the group and performed 10 merkins.

The group then moseyed down to the lower fields close to the back parking lot. We performed 15 Farva Beans in each direction as well as 5 burpees.

Next we moseyed out to Military Avenue and then back to the Lagoon where we performed 5 burpees and 10 heels to heaven.

Then around the lagoon to the fence on the northwest side of the park where we completed 10 dips and 10 derkins.

We moseyed over to the playground where we performed a murph inspired 10 pullups, 20 merkins and 30 air squats.

We moseyed to the southeast hill of the park where we performed 5 burpees and 15 carolina dry docks.

Finally we moseyed to the soccer field. We performed 5 burpees and 20 merkins. We completed about 2.4 miles of running and tossed a football around throughout the beatdown given that this was “Super Bowl Sunday” and to warm us up for game time.


In true F3 fashion, most PAX were wearing black. Despite this, Doppler and KOA dropped some of their layers and we played dark vs light colored shirts in a friendly game of football. We found out once again that Yogi is as usually a beast at everything he does. Ear tag was throwing bombs to him all day and Killswitch also played a pivotal role. Doppler clearly was the VIP for the respectable but losing team. Frosty is simply a beast for not wearing gloves #FrostynotFrostBit.

Omaha was called at 7:55 after Yogi scored the game winning touchdown as time expired.


We then went into Name-o-rama. The following member were present for a total of 12 PAX members: Doppler, Rancid, Demogorgon, Blades of Glory, Killswitch, Lansbury, Frosty, Yogi, UHaul, Ear Tag, Farva and KOA.

Announcements/Prayer Requests: 

  • PAX asked to remember the Polar plunge as well as the poker tournament being hosted by Mufasa.
  • PAX asked to remember the 3rd F opportunity for Blood Donations at the end of February and the Apex for our city parks.
  • PAX reminded about 2nd F Coffee at Starbucks


KOA thanked Frosty for the opportunity to Q. He mentioned that he is honored to serve as representative for Sandlot and gave a very brief history of this AO.

KOA then went into his COT where he described diving down the “Rabbit Hole” of prior Rabbit Hole backblasts. Given that this was the 10th, he decided to recount COT messages from the prior 9 and add to it his own message.  

Convoy…Discussed the important of bravery and sacrifice, especially within our armed services and what this means for our country.

Mother goose…Discussed that many small streams make one great river, but one great river never refuses a small stream…

Safe ride…Provided a framework for motivation. Even on vacation, he leans on knowing that the PAX back home are working hard together, and that drives him to wake up and exercise each morning.
Grease Fire…Wonderful story about scoping out Benson park with his children. The kids met other kids they barely knew, yet they set all differences aside and just had fun with one another. Why do we lose that as adults? It’s because of fear. Greasefire encourages us all to live life without fear.
Mulch…Described how much he appreciates the love and support we show for one another. He went on to say that we need to continue to reach out to newer guys…it means more than you know. 
Spreadsheet…Provided a beautiful detailed story of why it is important to find a way to say yes. You never know how important that Yes could be.

Doppler….Find your shield lock. No further explanation needed.
Pantyhose…Everyone is not good at everything but everyone is good at something. Be honest with yourself about your talents, recognize others for their talents to that they develop self-confidence which will eventually develop into self-respect
Folsom…Be curious not Judgemental. Ask questions instead of judging others. You will probably find out that you’re initial evaluation of that person is way off.

John Wesley had this to say about living your life day in and day out. KOA tries to follow this example…but certainly is not perfect.

Do all the good you can,

By all the means you can,

In all the ways you can,

In all the places you can,

At all the times you can,

To all the people you can,

As long as ever you can.

Ear Tag took us out in Prayer.


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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.

The Rabbit Hole

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