Date: Tuesday, 11/1/2022

AO: The Helix – Hillsborough Park, Omaha

Weather: 42°, 65% Humidity, 2 MPH East Wind

Q: Bayside

PAX (10):  Armondo, Back Country, Bayside, Bouncer, Hang Ten, Mulligan, Slow Clap, Stapler, Stripes, Truly

Pre-Runners (5): Back Country, Bouncer, Mulligan, Stripes, Truly

FNG’s (0): None

5:30 – Bayside welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion 5. End in Circle of Trust

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

Not a professional, so modify as necessary.

The plan for the morning was to complete a string of pearls style beatdown, which consists of moseying broken up by various exercises.  Bayside had a list of 25 random exercises that would be chosen from.  At each stop, a PAX member would choose a number and the corresponding exercise was completed.  The bolded exercises were chosen at some point by a member of the PAX.

1.            Air Squats

2.            Merkins

3.            Big Boys

4.            Bobby Hurleys

5.            Alternating Shoulder Taps

6.            Low Dolly’s

7.            Imperial Walkers

8.            Jump Squats

9.            Heels to Heaven

10.          Apollo Ohnos

11.          Air Dramas

12.          Mountain Climbers

13.          Werkins

14.          Freddy Mercury’s

15.          Monkey Humpers

16.          Plank Jacks

17.          LBC’s

18.          Bonnie Blairs

19.          Rosalita’s

20.          Flutter Kicks

21.          Carolina Dry Docks

22.          Heel Touches

23.          Alternating Lunges

24.          Ranger Merkins

25.          Burpees

6:07 – Back at the flags, American Hammers (Rancid Style) were completed, followed by Name-o-Rama.

Announcements: 4 HIM golf tournament at Miracle Hills.  New round of Queen Service started yesterday, still time to join.  New AO, Catalyst, launches tomorrow, 11/2, at the 180th & Dodge Pinnacle Bank.  New AO, Fancy Feast, launches Friday, 11/4, at Millard West.

Prayer Requests: Prayers for Mulligan’s son Xavier.  Prayers for Slow Clap.  Continued prayers for Pit Stop’s M, Lindsay. 

COT: For my COT I decided to speak on the balancing act that life can be.  With anything, there can be too much or too little to fully live a balanced life.  Whether it’s work, family, friends, F3, we all need to think about how we can better balance what’s important to us to really provide a life that is well rounded and fulfilled. 

Took the PAX out in a Ball of Man.



Fomaha - 3870 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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