F3Omaha November 5, 2022   National Donut Day – Didn’t really matter today.

11/5/2022: The Oracle AO 7 AM

PAX:  Cutting Edge, Folsom, Chowda, Steeple, Laserjet (Respect)

QIC: Vandelay and Cheap Seats filling in for Mother Goose

Cheap Seats and I were filling in for Mother Goose and had a number of ideas ready depending on how many PAX members we had and what they may be interested in doing.  We had discussed a plan during our pre run earlier in the day and we used most of it – maybe.  

We covered the standard Mission, Principles, and Disclaimers.

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.

We moseyed over to the parking lot at the end of the boulevard for some Warm-A-Rama

Warm-A-Rama (and a little Pre- Thang)

Hang Stretch

Weed wackers – 15 IC

Yoga – Downward Dog

Cobra Stretch

Cobra Stretch

Pigeon Stretches

We then did some runs to get heart rates up in the baseball parking lot.  Between light poles we sprinted, walked, high knees, butt kickers, Super Mario jumps Pre Thang Bolt 45s – 2 rounds Crowd Pleasers to 7 Then Heartbreak hill runs Bernie Sanders up with 7 Squats then run down – repeat til we got to one. 

The Thang

We ran back to the track and slightly modified a planned workout.  We ran a lap between these rounds of exercises.

Station 1: Chest- Arms

  • Merkins 15
  • Mountain Climbers 15 IC
  • Werkins 15
  • Peter Parkers 15 IC
  • Plank Jacks 15 IC

Station 2: Arms

  • Cherry pickers 15 IC
  • Chinooks with Vert Pickle Pushers 15 IC
  • Sun Gods 12F and 12 R IC
  • Seal Claps 15
  • OH Claps 15

Station 3: Core

  • Freddie Mercuries 15 IC
  • Big Boys 10
  • Plank 30CT
  • Low Dolly 15 IC
  • Crab Humpers 15 IC


Box Cutters 15 IC

Flutter Kicks 15 IC

Circle of Hammer- Rancid Style

Circle of Trust

Count-A-Rama and Name-A-Rama ensued- see list above.


  • Continues prayers for Tin Cup and Pit Stop and family.
  • Continued prayers for the expanding families.


  • Third F opportunities on Slack
  • Golf For HIM for Skin next Saturday
  • Impact Retreat
  • Many other items on Slack


Cheap Seats led us in going through a recent Thankful Calendar that was shared out on slack.  There was a recent day that had us think about a challenge we’ve gone through in our lives that we were thankful for that made us better men.  Given the fact the group was smaller we went around the circle and had each guy go through their own example.  I won’t highlight everybody’s challenge but several had to do with career opportunities that didn’t work out initially but led to bigger and better things.  Guys spoke about hard topics like divorce and anger that they’ve overcome.  Raising kids and understanding that they are different than us and managing through those transitions.  Lots of great conversations and vulnerabilities shared.

I ended but explaining mine dealt with my current 7-year-old being diagnosed with diabetes at 11 months.  This is something I personally struggle with on a weekly basis.  Will James be made fun of, picked on? Why does he have to deal with the daily challenge?  Why wasn’t it me that got sick?  So many things cross my mind on a frequent basis that really make me angry with God.  I’ve learned through this experience though that I can’t control the outcome, I can only control how I interact and love James moving forward.  He’s such a great kid and you wouldn’t even know he’s dealt with this his whole life, he’s very positive and really is the life of the party.  He’s made me realize that you can face any obstacle with positivity and attitude and things will turn out ok in the end.  It was a pleasure leading this workout with Vandelay!  Thank you


Vandelay  and Cheap Seats               

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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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