04/09/22: The Oracle

The fire, the hammer, the Anvil

Q: Stitches

AO Conditions: Beautiful and Clear 28 degrees

PAX: (25) Honey Stinger, Davinci (Respect 2X), FNG T-Bone, GTA, Bubbles, Grillz, Pony Express, Ice T, Red Wire, Kakhis (Respect), Wait Time (Respect), Ozark (Respect), Patton (Respect), Gator, Lansbury, Huffy, Pothole, House Party, Cheap Seats, Al Borland, Vandelay (Respect), Slowpitch, Zebo, Tugboat


The Mission Statement:

The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.

The Five Core Principles:

            Open to All Men

            Always Free of Charge

            Led in a Rotation Fashion

            Always Outside

            Ends in a Circle of Trust

The Credo: Leave no man behind and leave no man where you found him.

Disclaimer: I am not a professional, modify as necessary.

FNGs: T-Bone

Mosey: From the Shovel-Flags south down the Boulevard to the first parking lot.


Side Straddle Hops: 20IC

Tappy Taps: 10IC

Sun Gods: 10 F 10 B IC

Imperial Walkers: 20IC

Big Ones: 10IC

Pre-Thang: Extra warmup/calisthenics @ Second Parking Lot by the Baseball Diamond

Bear Crawl

Bernie Sanders

High Knees


Light Mosey to the Track

The Thang: The Anvil

Set up inside Track for the Anvil.

After each set, each group moseys around the workout perimeter and returns to their initial corner. Repetitions build from the top to the bottom of the list, so first time through is 5 Burpees and Mosey, second time through is 10 Merkins, 5 Burpees, and Mosey, and so on…Ultimately we didn’t quite get through it all, but we came close and everyone was appreciative when Omaha was called as the morning sun was rising.

5 Burpees (D)

10 Merkins (D) 

15 LBC (IC)

20 Alternating Lunges (IC)

25 Mtn Climbers (IC)

30 Second Plank 

35 American Hammers (IC)

40 Side Straddle Hops (IC)

45 Big Boy Sit-ups (U)

50 Squats (D)


6MOM: American Hammers: Rancid Style for Count…the PAX thought we had already done enough core.


FNGs Brett (a dentist) was EH’d by Grillz and Davinci and was quickly and efficiently named T-Bone, a name that seemed agreeable to him. He immediately vocalized how impressed he was with the overwhelming positivity of the group!!! I bet we see him again!

Nugent Flag Pass:

Patton was proud and honored to pass the Nugent flag to Oracle Site Q Cheap Seats, an exceptional HIM.

COT I used this COT as an opportunity to reflect upon and give thanks for the past year, my first within F3 (First Post Anniversary April 15), and my upcoming milestone birthday (40 years on April 18). The positivity immediately realized by FNG T-Bone is real. It is infectious. It is extremely special. I feel it every day I post. I’m inspired by the young guys, the 40 somethings, the Respect guys, and especially the Double Respect guys. I feel great today and am physically in better shape than I can remember, but because of them and all of F3 Omaha I know I can keep accelerating all three Fs. God willing I’m looking forward to earning my Respect a decade from now, and maybe my Double Respect if Sky Q sees fit. 

GTA eloquently prayed us out, like only he does.

Thank you all for the opportunity to lead. – Stitches

Fomaha - 3389 posts

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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