F3 – Labyrinth – 9/21/22 – King of the Mountain

F3’s MISSION is to Plant, Grow and Serve small Workout groups to reinvigorate male Community Leadership.

5 core principles:

1. Be free of charge

2. Be open to all men

3. Be held outdoors, rain or shine, heat or cold

4. Be led by men who lead in a rotating fashion, with no training or certification necessary

5. End with a Circle of Trust (CoT)


“Leave no man behind, but leave no man where you find him.”


I am not a professional, modify as necessary.


Don’t be afraid of life’s gauntlets

“If you get stuck in the same routine, you’re never going to get better. So, you have to do something else to be more successful in life.” 

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” Dale Carnegie

We are on a haunt to find every hill we can and do an exercise at the top, while your partner sprints downhill & Bernie Saundersback up. We went on a mosey towards the fire station to get the morning started off right. Unfortunately, I forgot to share the Bernie Saunders on the way back up the hill for the first round, though I think that worked out in everyone’s favor. 

Beatdown Summary: 

Run down “subject” hill & Bernie Saunders up

At the top of every hill: 

5 Burpees

Hill 1: Merkins

Hill 2: Flutter kicks (leg kick thingies!)

Hill 3: T-merkins

Hill 4: big boys

Hill 5: V-ups

Ended up running: 2.65 miles


• Count-o-rama – 7 pax dudes

• name-o-rama – Gator, Tonight show, Cheap seats, Barn door, Nelly, T-ball, & Speed square

• announcements – VQ chowda, block party pop up & site launch, iron Pax wk 3, 

• shout-outs/words of wisdom/prayers.

• Illness, Brandi, special intentions, Mayme

“The stars will never align, and the traffic lights of life will never all be green at the same time. The universe doesn’t conspire against you, but it doesn’t go out of its way to line up the pins either. Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it’s important to you and you want to do it ‘eventually,’ just do it and correct course along the way.” Tim Ferriss

Had a great time leading the PAX Dudes! Good group of dudes doing great things!

F3Omaha - 4030 posts

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

The Labyrinth

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