Monday, January 16th, 2023 | Stormbreaker | NW Corner Werner Park | 5:30 AM | 46 degrees

“Card’s Run and Repeat”

PAX (29):  Cardinal-Honor x 29

QIC: Ferdinand & Tony The Tiger

Ferdinand & Tony The Tiger welcomed the PAX and introducedthemselves, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.


15-Side Straddle Hops

10-Tempo Merkins

10-Flutter Kicks Double Count

10-Little Baby Arm Circles Forward

10-Little Baby Arm Circles Backwards


10-Knoxville Cherry Pickers aka Tappy-Taps

20 Sec. Samson Hold (PHELPS it out!)

10-Willie Mayes Hayes aka Big Ones


The Thang: Card’s Run and Repeat


5-Big Boys

5-Heels to Heaven

Run to the sign and repeat (each run to the sign is 160 meters)


Burpee Counter 10



10-Little Baby Crunches

10-Mountain Climbers Double Count

Run to the sign and repeat


Burpee Counter 30



15-Air Squats

15-Air Bikes aka Freddy Mercury’s

Run to the sign and repeat


Burpee Counter 60



Run to the sign and repeat (1,200 meters completed which is ¾ of a mile)


Burpee Counter 100



Call Out – Many PAX were called on to lead an exercise of their choice and the count!

# Off/Name-o-rama/FNG/Announcements/PrayerRequests/COT/Prayer:

Announcements – CSAUP-Jan 28th, Food Drive

Prayer Requests – Our F3 Knoxville brother Cardinal and his family, Crankbait and his family, Farva’s Dad

COT – This workout was dedicated to Taylor Phelps 36 Cardinal-Honor. Our f3 brothers in Knoxville gave this man a name that has more meaning than most realize. I won’t begin to play or act like I know him but what I do know is what others have shared. 


Cardinal was a father, a husband, a son, a pastor, and a HIM. I think these names he had are all very special and can give us all a picture of what type of man he was. 


In F3 after our first workout we are asked to join the center of the group for the famous naming process. The more you cringe the worse the name could be. Some of us question the name we are given but we learn to love it and embrace it over time. 


Tayler Phelps was a huge Kentucky Wildcats fan and “Piston” the man who eh’d Taylor shouted out “Cardinal”! Being the wildcat’s rivals were Louisville Cardinals he thought this would be a good jab. 

Cardinal embraced this name.


We are all here for a short period of time some less than others. Embrace the names you have been given on your journey men. Father, Husband, Son, HIM. 


The spotting of a cardinal represents a loved one in the afterlife. Wow does this name mean something different to his loved ones now than it did a week ago. 

Prayer – Ferdinand took us out in prayer!


Ferdinand & Tony The Tiger

F3Omaha - 4341 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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