Friday, December 2nd, 2022 | The Farm | 5:15 AM | 26 degrees |  Wind 4 mph


PAX (27): Chernobyl, Boss Hogg, G String, Amadeus, Echo, Dozer, Hu Hot, Bobsled, Irish Car Bomb, Animal House, Knobbs, Ditty, Duracell, Kickstand, Black Tuesday, Low Flow, Baby Shark, Tony the Tiger, Slow Pitch, Milo, Farva, Ferdinand, Mortar, Fun Dip, Razzle Dazzle, Swiper, Busser

QIC: Busser

Pre-Runners (11): Chernobyl, Ferdinand, Tony the Tiger, Duracell, Swiper, Farva, Razzle Dazzle, Baby Shark, G String, Fun Dip, Low Flow

Busser welcomed the PAX to F3, F3 stands for Fitness, Fellowship, Faith

Busser then covered the 5 core principles of F3. 

  1. Open to ALL men.
  2. Always Free.
  3. Always held outdoors
  4. Led in a rotating fashion
  5. Ends with a Circle of Trust (COT).

Busser shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.

Busser covered the motto is to leave no man behind but leave no man where we found him

Busser asked if there were any FNG’s?  No FNGs

Busser shares with the group he is not a professional.


10 Big Ones IC, 10 Tappy Taps, 10 count Side Stretch, 10 forward/backward Sun Gods IC, Cherry Pickers IC


.6 mile jog from the shovel flags down S Railroad St, left on Spruce, left on 1st St, left on Main St and met back up near the shovel flags

The Thang:

The PAX paired up (one group of three) and worked through a three “station” grinder. Two of the stations offered exercise options to follow the theme of “Choices”.

Station 1 (near shovel flags) included two sets of exercises that were to be completed as AMRAP: Set 1: Blockees OR Coupon Goblet Squats; Set 2: Thrusters (w/ coupon) OR Overhead Coupon Presses

Station 2 (north side of field, opposite shovel flags) included two sets of exercises: Set 1: 10 Merkins OR 20 Alt. Shoulder Taps; Set 2: 10 Air Squats OR 20 Monkey Humpers

“Station” 3 was a team run (with your partner) from the shovel flags up the hill to 2nd St. and back (total distance of .2 miles each time)

The PAX started together at Station 2. PAX #1 began set 1 exercises at station 1 (AMRAP) while PAX #2 ran to station 2, completed the set 1 exercises, and ran back to station 1 to relieve PAX #1. This rotation continued until both PAX had completed both sets of exercises at both stations (4 sets of exercises and 2 runs total per PAX). Both PAX then completed station 3 together, running up the hill and back. Rinse and Repeat until Omaha.


Sarpy Slammers



Tri City Food Bank – amount raised was more than 2021 and was delivered on 12/1; Blood Drive upcoming on 12/23; Shopping for Heartland Hope Mission on Sat 12/3 and Tues 12/6; FFL at Oscar’s and Fairy Nectar

Prayer Requests:

Schrute’s Daughter Addison; Swiper’s daughters Chloe and Haley; Pit Stop’s M – Lindsay; Ms. Debbie Young and her family


Busser expressed gratitude for the opportunity to be a part of F3, thanked Kickstand for initial bug in ear about F3 and Animal House for pushing me over the edge to join, and also had thanked his M Ana for leading the EH.

Explained that the theme of the beatdown was choices. None of the choices offered made the beatdown easy, but they were choices nonetheless.

Busser then shared a story of his battle with alcohol addiction and the CHOICE that his M made to fight for him and their family to help him overcome this obstacle over the course of many years. Busser shared that he made the CHOICE to stop drinking on September 11th 2022 and also made the CHOICE to join F3 on October 3rd, 2022. F3 has been instrumental to his success in overcoming his addiction and he thanks the PAX for changing his life.

Explained that conscious choices become unconscious decision that eventually become habits. Left the PAX with the message to examine their day to day choices and focus on making healthy choices whenever possible.

Swiper closed us out in prayer


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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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