September 22, 2022| Copperfields | AO – The Maize | 

Weather: Partly Cloudy, Temperature 68

PAX (15): Smelly Cat, Mufasa, Long Neck, Thumper, Wet Bandit, Boji, Obi-Wan, Yodel, Fine Print, Big Unit, Sasquatch, DaKine, Unicycle, Chowda, 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 toward the field for warm-a-rama


  • Seal Jacks – 15 IC
  • Sun Gods – 20 IC (10 each direction)
  • Windmills – 10 IC
  • Merkin:Groiner pyramid – up to 5 and back down

PAX moseyed to the hill for the thang.

The THANG – Use the Ladder!

PAX partnered up and worked through the following exercises for accumulative rep totals

  • Bobby Hurley’s 100
  • Burpees 20
  • Hand Release Merkins 150
  • Burpees 30
  • Jump Tucks 200
  • Burpees 40
  • Makhtar N’Diayes 150 IC
  • Burpees 50

Omaha was called and PAX made their way toward the shovel flags.


  • American Hammers – Rancid Style


  • Announcements:
    • 9/23 – Chowda’s VQ at The Armory
    • 9/30 – Launch of Block Party at The Grove Park – Fine Print Site-Q
      • This is the anniversary of Nugent’s passing – all PAX will recognize this day in a moment of silence at all Friday AOs
    • 10/4 – Launch of Catamount Complex at Gross High School – Farva Site-q
  • CoT – Two part CoT
    • Part 1: Inspired by a conversation I had on the pre-run with Unicycle – Exhortation is part of how we develop leaders in F3. This is encouragement on steroids and we should do more of it. Find someone to encourage at least once a day!
    • Part 2: Galatians 1:10 “Am I now trying to win the approval of human beings, or of God? Or am I trying to please people? If I were still trying to please people, I would not be a servant of Christ.”
      • We spend so much of our time projecting images of ourselves while taking in projected images of others that we’re comparing our real life to. Jesus said, “If you do it for people, people will control your reward.”
      • The world is an external audience, so they will always clap for what is visible. God wants you to make Him your audience, not them. He sees what they can’t. Their praise and validation can only get you so far. But when you don’t have anyone to cheer you on, you still have Him – and He is enough.
      • YHC has really been focusing in on the concentrica and intentionally allocating my time to the people and relationships that matter most. This means that work, while important, needs to come last. That is so hard for me to remember because work is the first place to give me rewards based on what is visible. This is what YHC believes to be the flux that impacts us all. As we right-side our expectations and concentrica, there is a natural tension between our lives and what the world things we should do. That tension is normal, fight it, don’t let it control you and lean into your God to define His will for your life, not the world.
  • Prayers – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • Pray that men of F3Omaha would impact those around them
    • Big Unit closed us out in prayer
  • Coffeteria


The Plague

Fomaha - 3870 posts

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

The Maize

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