11/15/2022, 5:30am | The Helix | Omaha, NE| 24F, Feels like 16F, Wind 7.7mi/hr


# of PAX:  12


0440am 5 mile prerun

            Truly, Pantyhose

0500am 5K prerun

            KOA, Bouncer, House Party

0530am Beatdown

KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership.  No new guys. 

KOA went on to cover the 5 core principles of F3. 

1) Open to ALL men.

2)  Always Free. 

3) Always held outdoors

4) Lead in a rotating fashion

5) Ends with a Circle of Trust (COT). 

05:31-0535am        Warm-O-Rama

PAX moseyed to the central greenspace where we listened to the song “All about that bass”. While the verses played, PAX performed Side straddle Hops. Every time she sang the word bass we performed an Air Squat. Every time she sang the word Treble, we performed a burpee. The song continued for 3min 9seconds. We completed 40 air squats and 15 burpees. This concluded the Warm-O-Rama.

05:25-0559am        The Thang

            PAX counted off into 3 groups. We spread out along the Hillborough park path.

Group 1: Each PAX completed 2 sets of 20 Maverick Merkins and then moseyed to push the next PAX group.

Group 2: PAX completed 20 Monkey Humpers IC followed by 10 Jump Tucks. Rinse and repeat until pushed.

Group 3: Each PAX completed 10 Thrusters followed by 20 Coupon Curls. Rinse and repeat until pushed.

PAX moseyed back to the shovel flags and circled up for Mary.

5:59-6:05 am Mary

            PAX completed 15 Hammers IC, 15 Flutter kicks IC, 15 Hammers IC, 15 Big Boys, 15Hammers IC, 15 Heels to Heaven, and finally 12 Hammers IC Rancid Style.

6:06am         Announcements/Prayers/COT

            PAX counted off 12 HIMs. We then went into Name-o-rama. The following member were present: Truly, Pantyhose, Lunch Lady, House Party, Slow Clap, LPC, Al Borland, Hang Ten, Bouncer, Green House, Sergeant Pencil, KOA.

Announcements/Prayer Requests: 

  • T Claps to all the Veterans Day workouts, Chad 1000’s and all the support from the PAX. LPC is thankful for all of this.
  • Sign up for the IMPACT retreat January 5th-7th.
  • Please keep Kevin and Jill Fast as well as their son James in your prayers. He has a rare liver disease and his mother donated part of her liver for a transplant.
  • Please keep the Waldman’s from Papillion in your prayers given the loss of their daughter Annie.


            KOA started by thanking Truly for asking him to Q at the Helix. It has been something on KOA’s mind for a while. KOA’s brother lives in the neighborhood and has unfortunately not spoken to his brother in over a year. Because of this Q opportunity, KOA reached out to his brother, sent him a text message and unfortunately has not heard back. KOA encouraged the PAX members to think about areas in your life where you have conflict or even avoidance of others. Try to put yourself in the other persons shoes and try to make it better. You often times have to learn how to forgive yourself before you can forgive others. None of us are free of fault. Forgive yourself, then forgive those you are in conflict with, and then try to reach out and make it better. It will at least leave you in at peace and in a better place.  


Fomaha - 3871 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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