Date: Tuesday, 11/15/2022

AO: The Mess Hall – Swanson Elementary, Omaha

Weather: 23° (Feels like 14°), 82% Humidity, 7 MPH NW Wind

Q: Bayside

PAX (8):  Bayside, Cosmo, Griswold, Huffy, Lansbury, Pit Stop, Rosetta Stone, Stella

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 PAX got straight to it and circled up for warm-a-rama near the flags.

Side Straddle Hop (x10 IC)

Tappy Taps (x10 IC)

Big Ones (x10 IC)

Sun Gods (x10 IC both directions)

The Thang

The PAX moseyed to the other end of the school to the start of the trail by the basketball courts, where a grinder through the park would take place.  It was initially setup with the PAX paired up, but after the first round, it was decided to just complete as a group. 50 reps of the first exercise were completed and then the PAX ran the trail to the far Broadmoor Dr stop for station 2, where they completed 50 reps of the first exercise on that sheet.  They then moseyed back to the school for the second exercise on the first station’s list, and so on.    

Station 1:


Big Boys

Imperial Walkers (IC)

Alternating Shoulder Taps (IC)

Flutter Kicks (IC)

Jump Squats

Station 2:

Air Squats

Carolina Dry Docks

Heels to Heaven (IC)

Monkey Humpers (IC)

Bobby Hurley’s

Mountain Climbers (IC)

6:05 – Omaha was called and the PAX moseyed back to the flags, where American Hammers (Rancid style) were completed.  Name-a-rama followed.

Announcements: Turkey Trot next Thursday at most AO’s.  Details on Slack.

Prayer Requests: Continued prayers for Pit Stop and his wife, Lindsay.  Prayers for Crankbait and his wife.  Prayers for Tin Cup.  Prayers for Barn Door.

COT: Yesterday I was reading an article about a local high school basketball star who was recently caught up in controversy with a comment she about the holocaust.  Towards the end of the article there was a quote that really stuck out to me that said, “Mistakes have the power to turn you into something better than you were before.”, which seemed perfect for this morning. Often, we don’t think about the lessons of making mistakes and instead just end up regretting what has happened.  However, as HIM, we should view making mistakes as an opportunity to learn about them and become a better version of ourselves.   

Bayside took the PAX out in a Ball of Man.



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