Title:  F3Omaha Gratitudes


Date: 11/23/2022


AO: MainStage


Pax: #18 Escobar, Ketchup, Yodel, Kickstand, Steeple, Lite Bright, Armbar, Griswald, Lemu, Yogi, Urkel, EA, Rowdy, Tonight Show, Bayside, Long Neck, Relish, Rollbar


PreRun: #Escobar, Yogi, EA, Gris, and Armbar


QIC: Escobar


Conditions:  Clear Skies Feels like 26 °F


Workout Outline:


Introduction: Today YHC Chose Violence hoping to bring a beatdown that many will never forget.


 YHC completed our opening ritual:


  • Welcome to MainStage  
  • F3 stands for Fitness, Fellowship and Faith. Our focus will be the 1st and 2nd F.
  • Our Mission: Is to plant, grow and serve, small workout groups for the reinvigoration of male community leadership.
  • Our Core Principals are Free of charge, open to all men, always outside, peer led and ends with a “Circle of Trust”.
  • DISCLAIMER: I am not a professional, All exercises are a suggestion, modify as needed. Any FNGs?

Warmorama: The Pax Moseyed to the football fields for WoR


Circle Up

  • Side Straddle Hop IC (20 reps)
  • Tappy Taps IC (10 reps)
  • Big Ones IC (10 reps)


Pre Thang:  YHC instructed the pax to mosey and line up across the goal line


Patriot Burpkins

  • Start at the goal line and sprint 10 yards
  • At 10 Yard Line Complete 10 Merkins & 1 Burpee
  • Sprint 10 Yards to 20 Yard Line Complete 10 Merkins & 2 Burpees
  • Sprint 10 Yards to 30 Yard Line Complete 10 Merkins & 3 Burpees
  • So on

Set 2: 10 Jump Squats 1 Diamond Merkin

Complete the Full Football Field (Start Back at Zero and Back) – Until Omaha


Thang: YHC instructed the pax to count off by 3s for a 3 station grinder


3 Stations

  • Station 1: Push Group – Run 1 Full Lap (400m)
  • Station 2: Southwest Hill – Alternate going up via Bear Crawl, Bernie – Slowly come down hill
  • Station 3: Stairs – Snake Stairs aka Patriot Playground Until relieved

After 2 sets and a lot of mumble chatter that started with four letter curse words YHC called Omaha and moseyed to shovel flags


Mary & CoT:


Could do this during Mary – Say what you give thanks for and do a big boy sit up?


Growing up, one of our Thanksgiving family rituals that I under appreciated were our “gratitudes.” In a family of 7 kids, I couldn’t help but roll my eyes as each of us would recite what we were grateful for around the dining room table Thanksgiving Day. As an adult and father, I am reminded of the simplicity of those times and the importance of acknowledging and reflecting on the small and big things that I am blessed and privileged to enjoy.


James Allen wrote: No duty is more urgent than giving thanks and Andra Day opined that “Gratitude is a big thing, because it puts you in a place where you are humble”


I am thankful for the gift of time and the investment I plan to spend in giving that time to my family. What are you thankful for?


Each Pax shared a gratitude and we completed 1 Big Boy Round Robin


FNG Naming: N/A


Announcements / Taps:

  • Prayers:
    • Praise: N/A
    • Prayers: Relish (Alice); Pitstop (Lindsay)
  • Announcements:
    • 2nd F at Oscars 6 PM Sunday

Prayer via Ball-o-Man: Griswald





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