09/16/2022, 5:15am | The FARM | Omaha, NE| 65F, 82% Humidity, Clear

                                                   “Find Joy In Others Success”

# of PAX:  23


0445am Prerun

            Schrute, Farva, KOA, Firewalker, Duracell, Ferdinand, Tony the Tiger, Yogi, Chernobyl, Fun Dip, Skidz


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership.  No new guys.  

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). 

5:15-5:17am             Warm-O-Rama

PAX moseyed to the central greenspace and we completed 10 side straddle hops in cadence, 10 big SLOW big ones, and 2 Hurdler This concluded the Warm-O-Rama.

5:25-5:55am            The Thang

            Understanding the PAX had just been pounded with upper body workouts during IPC this week, it was decided KOA would take it easy on the shoulders and focus on the legs. PAX formed 2 lines and moseyed to the fair grounds. We split into our respective 2 groups. Group 1 completed 10 burpee pull ups on the overhang while group 2 completed AMRAP monkey humpers. We switched and completed 2 rounds at each station.

            PAX then moseyed on the southside of Springfield up to Buffalo Park. We picked up the 6 and the mumblechatter was excellent. PAX completed 25 big boys followed by 25 WWI sit ups.

            PAX then moseyed to the steps on Main street. The 6 was picked up. Again we split into 2 groups and half the group completed 20 box jumps while the other group completed Johnny Dramas. After 2 cycles for each group we moseyed to the MoPac trail and ran North. When we arrived at the bridge we completed 2 rounds of failure to launch up to 10 jump squats.

PAX finally moseyed back to the shovel flags and circled up for Mary.

5:55-6:00am Mary

            PAX completed 15 Flutter kicks IC, 15 Freddy Murcuries IC, 15 Heel Touches IC and a complete round of Sarpy Slammers Rancid style around the circle for a total of 23.

6:02am         Announcements/Prayers/COT

            PAX counted off 23 HIMs. We then went into Name-o-rama. The following member were present: Ferdinand, Milo, Duckey, SUP, Schrute, Pea Soup, Ditty, Black Tuesday, Urkel, Chernobyl, Knobs, Yogi, Fun Dip, Pit Stop, Farva, Low Flow, Taxman, Duracell, Styx, Tony The Tiger, Skidz, Firewalker, KOA.

Announcements/Prayer Requests: 

  • PAX reminded about Valas Tonight
  • PAX reminded about Tator Tots 4 year at the Rabbit hole Sunday if you can make it.
  • PAX reminded of Crankbaits VQ at the PIT as well as IPC at the PIT tomorrow.
  • PAX reminded about 3rd F opportunities a plenty
    • Breast cancer awareness month poker October 22nd
    • Heartland for Hope
    • Chirs Gradoville Foundation Event
    • Car Wash for Ashas House
  • PAX reminded the Catamount Complex to open up October 4th.
  • Prayers for
    • Sweet Roll and his back
    • Squeaky Cleans Dads Recovery
    • Silent prayers
  • PAX reminded about 2nd F Coffee at Black Sheep.


            KOA began by thanking everyone for their support over the past 2 years. It has continued to truly be a blessing. He then went on to describe how your 1 year anniversary is really exciting but the second year can often times become old hat. During the middle of this year KOA struggled to find his groove and often times found himself missing workouts. Eventually he found a new excitement in F3…success in others. He spoke about how invigorating it is to see guys excel and reach their highest potential. It is so rewarding to help a fellow PAX member persevere through hard times, achieve their goals, and succeed in ways they would have never believed possible.

KOA encouraged PAX to look for ways to support fellow F3 friends. Having joy in others successes will be more than worth your while.

Firewalker ended with a prayer.


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 Farm

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