March 30, 2022|Aldrich Elementary| AO – Top Rope| 39° and 20+ mph wind
7 PAX: Rollbar, Super Tasty, Da Kine, Armando (FNG), Flowers, Nailed It, Thera Band, Slapshot, Doppler, Panty Hose, Cataracts, Heihei
VQ: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust

Disclaimer: Mulligan is not a professional – modify as necessary.

PAX moseyed to the warm up area about half a mile away

PAX moseyed to the warm up area about half a mile away
Big ones
Pigeon pose
Cherry pickers
Sun gods forward and backwards
PAX moseyed back to the site

No Pre-Thing

The Thing
Station 1 Open area between street and parking lot (upper body)
Clean and press with coupon – 10 reps
Side to side step up/hop up on coupon – 10 each side
Back row with coupon – 15 reps
Tricep dips on coupon – 15 reps

Station 2 – Basketball courts
Monkey humpers – 20 reps
Merkins – 20 reps
High knees – 20 reps (3 counts)
LBCs – 20 (3 count)
Al Gore until pushed – Discussion: What element do think is most important for any relationship to be successful?

Station 3 – Field area
Bobby Hurleys – 20 reps (3 count)
Plank jacks – 20 reps (3 count)
Alternating hamstring 25 yards, run back
Werkins – 20 reps
Moroccan Nightclub until pushed – Discussion: What do you think is the key to happiness?

Station 4 – South side of building
Air squats – 20 reps (3 count)
Burpees – 10 reps
Chuck Norris merkins – 20 reps
Plank for 30 seconds – Elect someone to count
Jog in place – Discussion: How do you recharge yourself?
American hammers rancid style

Brick Builder ’22 (CSAUP) happening on 5/21 at Creighton University
First Friday lunch on 4/1 and Inner Rail
F3 4 year anniversary in Omaha Convergence. Happening at The Canyon on 4/23 from 0530 to 0700.

Thera Band for the litigation they are starting on
Family that just officially adopted a young lady into their home

Circle of Trust: Be happy with what you have:
Many of you may not know what I do for a living. I work in IT for a company that owns advertising agencies all over the world. Periodically throughout the year, we are sent emails with advertising campaigns. Our agencies goals are to convince you that you need this or that. They build a dream of a new SUV that you’ll obviously go driving up into the mountains every weekend. Or new exercise equipment that is going to make you buff and ripped as Arnold Schwarzenegger in his prime. Maybe a different kind of alcohol that is going to make wherever you’re at the best place ever with women just falling all over you.
In my opinion, capitalism is the best type of economy. It encourages people to work hard and with that comes the benefits. With that said though, there are pitfalls. One of which is that we can become obsessed with the next thing we want. A bigger house, the nicer car, the expensive vacations, etc. Those things can bring temporary joy, but not true happiness. True happiness comes from being happy and grateful with what you have. Be happy you have a job. Be happy you have a significant other. Be happy to have a place to live in and food to eat. Be happy to have a place like f3 that has so many wonderful men that help support and encourage you. Take the time to acknowledge all those things in your life that you may just take for granted.
Don’t ever stop pushing yourself to the next level, but don’t forget to be thankful for what you have now in your life!

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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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