Friday, November 18, 2022 | Fancy Feast | Millard West High School | 10 degrees, breezy

12 Pax:

QIC:  Barbershop

5:15am    I welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

There were no FNGs today.

I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.

The cold weather is officially here. I wanted to get the moving and grooving to get the blood flowing. We moseyed on over to the tennis courts for a nice long warm-a-rama.

5:20 – Warm-a-rama started off with some dynamic stretching to help loosen up all of the different leg muscles. We would do an exercise for the first three courts, then switch for the next three courts:

High-Knees and Butt-kickers
Super Mario Jumps and Walking Swing Kicks
Karaokes to the right and Defensive Slides
Karaokes to the leftt and Defensive Slides

We than slowed it down with more static stretching

Tappy Taps
Big Ones
Runner’s Stretch
Hip Circles

5:28am – Pre Thang

PAX moseyed over to the east parking to do a bit 11s. We did Burpees on the East Side, Big Boys on the West Side. In retrospect, maybe burpees was a bad choice. Hard Hat came the closest to finishing the entire set until Omaha was called.

5:35am – The Thang

The PAX moseyed over to the track for a little bit of interval training. The PAX partnered up. Partner 1 would run the track. The first 100 meters would be a nice easy mosey. The back turn was then an increase up to 75% effort. Finally, the last 100 meter straightaway was a sprint. Once crossing the finish line, the last bit was a recovery run to trade off with Partner 2.

While partner 1 was running, partner 2 would be doing the following list of exercises AMRAP until relieved:

  • Dive-Bombers
  • WW1 Sit Ups
  • Squats
  • Merkins
  • Flutterkicks
  • Apollo Ohnos

Omaha was called and the PAX moseyed back over to the flags

6:13am         Mary

Since it was the coldest morning in Omaha for fall thus far, I thought it appropriate to do some Frozen Flutters. We did 15 Frozen Flutters with NO CADENCE, the PAX just had to hold each move until they heard the count from me.

We then did some Rancid-Style Hammers to finish.

6:15        Name-o-Rama and Announcements

The Name-a-rama was completed – see above for list of those who posted.  


Turkey Trot is next week. Most Thursday sites are hosting a run. Check slack for details

COT: I’ve been dwelling on the concept of honor lately and what the concept really means. A lot of online dictionaries simply define it as “to show respect,” but I’m not a fan of those definitions. Afterall, we already have a word for that and it is… respect. However, after doing a bit more digging, I came across a blog that defined honor as “to recognize the inherent dignity in another.” I love that. Showing honor is something that you can choose to do regardless of another person’s behavior and whether or not it is “honorable.”

The word honor also takes me to the ten commandments, number 5 being “honor your father and mother.” Paul also points out in the book of Ephesians that it is the first commandment that comes with a promise “that it will go well with you.” My relationship with my parents changing at the moment. My mom has dementia that seems to be a bit worse every time I see her and my dad, while doing his best, doesn’t seem to be handling it all too well. My mom’s situation makes me sad as more and more I have to be the one taking care of her instead of the other way around. And in all honesty, I can get frustrated with my dad and how he responds to my mom’s confusion. But as I’ve been dwelling on honor and the commandment to honor my parents, I know that the command is not conditional. The Bible doesn’t say to “honor your father and mother… if it’s easy”. So as my family shuffles and redefines roles between parents and son, I still need to focus on finding a way to show honor to my folks throughout the whole thing.

As the PAX get together with family this week, try to think of the concept of honor and how to show honor to all those in your life. I don’t know everyone’s situation with their parents, grandparents, step-parents, etc. but I do know that the decision to show honor is a choice that reflects more on you then on the one you are honoring.



F3Omaha - 4054 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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