April 8, 2022|Burke High School | AO – Golden Spike | 

PAX (6): Mother Goose, Dirty Bird, Bubbles, Oompa, Sister Act, The Plague
QIC: The Plague
This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.


PAX moseyed to the bowl for warm-a-rama

  • SSH 20 IC
  • Windmills 10 IC
  • Sun Gods 20 IC (10 each direction)
  • Groiner Jacks 20 IC

Pre-Pre-Thang:  Boom Chicka Boom Boom

PAX completed the following exercises together

  • 5 rounds 
  • 10 Groiners, 15 Mountain Climbers IC bearcrawl up the hill
  • 10 Groiners, 15 Mountain Climbers IC run down the hill

PAX moseyed to the field for the Thang

Thang: Reverse Pyramid Circuits

PAX completed each circuit of exercises together rotating cadence count. After each circuit we ran a lap around the track.

  • Circuit 1
    • Hand Release Merkins – 40
    • BBSU – 30
    • Jump Tucks – 20
    • Burpees – 10
  • Circuit 2
    • Low Dollies – 40
    • Werkins – 30
    • Bobby Hurley’s – 20
    • Kraken Burpees – 10
  • Circuit 3
    • Monkey Humpers – 40 IC
    • Heels to Heaven – 30 IC
    • Carolina Dry Docks – 20
    • Lateral Jump Burpees – 10
  • Circuit 4
    • Huffy 10-Speeds – 40 IC
    • Jump Squats – 30 
    • Flutter Kicks – 20 IC
    • Burpees Jump Tucks – 10 

PAX then moseyed to the practice field for another thang.

Circle of Trust:

  • Prayers:
    • Injured PAX, 2.0s and Ms with health conditions/issues
  • Announcements:
    • 4/23 – 4-Year F3Omaha AnniversaryFirst Friday Lunch TODAY.
    • April – lots of shovel flag passes and potential expansion 
    • 5/21 – F3 Omaha Foundation Brick Builder Event
  • CoT
    • The Plague shared about self-centeredness
      • As a recovering addict I know that selfishness is something I’m prone to. God has a funny way of reminding us of these things. For example, I got in an argument Wednesday evening, overslept my alarm so couldn’t make it out to the Berm and decided to go to the bible study at Battlfield instead. At the Bible study they were covering the topic of significance and focusing on others which aligned well with exactly what I needed to hear.
      • Here were a few impactful quotes from the book study:
        • Self-centeredness is the root of virtually every problem – both personally and globally. Whether we want to admit it or not, it’s a problem all of us have
        • Self-centeredness and fulfillment cannot peacefully coexist. They’re incompatible.
        • There isn’t anyone you couldn’t learn to love once you’ve heard their story – Fred Rogers
        • As you start your day, are you wondering what you will reap, or are you wondering what you will sow?
      • Make sure you’re listening for these subtle nudges from God – I have a feeling he’s reaching out to you often, we just don’t always hear Him.
  • Oompa closed in prayer


The Plague 

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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.

Golden Spike

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