Date: 10/28/2022

AO: The Farm

Pax: #43, Knobs, Black Tuesday, Crankbait, Stranglehold, Wentworth, Double Dip, Da Kine, Khakis, Bayside, Fun Dip, Squeaky Clean, HuHot, Obi-Won, Longneck, Echo, Kickstand, Duracell, Barbershop, Q-Tip, Sweet Sweet, Milo, Mulch, KOA, TaterTot, Farva, Animal House, Schrute, PitStop (Lindsay), G-String, Amadeus, Uncle Jesse, Busser, Supe, HeiHei, Low-Flow, Tin Cup, Tony the Tiger, Ferdinand, Rowdy, Bunny Slope, Urkel, Escobar, Skidz

PreRun: #ALOT

QIC: Escobar

Conditions:  Partly Cloudy 38°F

Workout Outline:

Introduction: This morning was a special moment for the PAX of F3Omaha as we gathered in PINK in support of Pitstop and his M Lindsay. Post set up Skidz and YHC were in awe of the HIM who came to represent including dozens of first time #FARMERS. 17 Site Q flags, 43 Pax, all in PINK was a sight to see. Better yet #HIM Schrute came in clutch with pink jerseys for the men… Way to represent and F Cancer! With that said YHC and Skidz completed our opening ritual:

  • Welcome to The FARM.
  • F3 stands for Fitness, Fellowship and Faith. Our focus will be the 1st and 2nd F.
  • Our Mission: Is to plant, grow and serve, small workout groups for the reinvigoration of male community leadership.
  • Our Core Principals are Free of charge, open to all men, always outside, peer led and ends with a “Circle of Trust”.
  • DISCLAIMER: I am not a professional, All exercises are a suggestion, modify as needed. Any FNGs?

And went straight into the prethang

Warmorama: N/A

Pre Thang: Pax moseyed from Flags to Downtown Springfield.

4 Corners

  • Corner 1 (Down Hill Left Side) – Push Group – 30 Jump Squats
    • Bernie Up Hill to Corner 2
  • Corner 2 (Up Hill Left Side) – AMRAP Gas Pumpers
    • Frog Hop to Corner 3
  • Corner 3 (Up Hill Right Side) – AMRAP Big Boys
    • Lunge to Corner 4
  • Corner 4 (Down Hill Right Side) – AMRAP Merkins
    • Frog Hop to Corner 1

Thang: Pax moseyed to Horse Track

4 Stations

  • Station 1: Push Group – 20 Burpees
    • Buddy Carry to Station 2 (Switch Halfway)
  • Station 2: Legs Station – (30 DC Squats, 10 Lunges IC, 10 Apollo-Onos IC – R&R)
    • Sprint to Station 3 (75%)
  • Station 3: Chest – (20 Merkins, 20 Werkins, 20 Alternating Shoulder Taps IC – R&R)
    • Bernie Sanders to Station 4
  • Station 4: CORE – (15 Freddie Mercuries IC, 15 LBC IC, 15 Heels to Heaven  IC – R&R)
    • Sprint to Station 4 (75%)

Mary: Sarpy Slammers

CoT: Skidz

As we reflect on the ability for F3 to be the support men need – that support is needed daily for different PAX as they go through mental, physical, spiritual, and family battles.  

Reflecting on 1 Corinthians 13: 4-8.    Love is patient, love is kind.  It does not envy, nor boast, nor is proud.  It does not dishonor others, is not self-seeking, is not easily angered, does not keep records of wrongs.  Love does not delight in evil but rejoices in truth.  It always protects, always trusts, always hopes, always perseveres.  Love never fails.

This month has been about supporting our women of our community and Ms in solidarity in the fight against breast cancer (BCAM).  We help focus our support and love now on our brother PitStop.  This community is full of love and we pour that out now on our brother!

Sending Love to you Joe (Pitstop) and Lindsay

FNG Naming: N/A

Announcements / Taps:

  • Prayers:
    • Praise: Project Pink’d Poker Event Raised and Donated $3,000 to Project Pink’d – Finalizing T-Shirt Order Donations – Great job men of F3
    • Prayers: Pitstop M Lindsay
  • Announcements:
    •  2.0 Workouts (Pit, Oracle, Dragons Liar)
    • Hallo-Co-Q Monday at Mission Forge
    • G-String is Collecting Hats and Gloves

Prayer via Ball-o-Man: Escobar (God’s Plan and Healing) – We laid hands on our brother and prayed!


Escobar & Skidz

F3Omaha - 4030 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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