Beverly Hills

March 15, 2023

Weather: 32 degrees with light wind and a feels like temperature of 20 degrees

Q: Hooah 

PAX Members: Polaroid, Side Dish, Joe Buck, Good Lookin’, Rancid, Sputnik, Sandy Cheeks

PAX members started gathering around the flags at approximately 5:20 for some mumble chatter and pre-stretching as those who pre-ran joined

5:30: Did the F3 intro – Fitness, Fellowship and Faith. Five Core Principles – open to all men, free of charge, always held outside, peer led in a rotating fashion, end in circle of trust (COT), Mission statement is to plant, grow and serve small workout groups for the invigoration of male community leadership. Credo is to leave no man behind but leave no man where found him. Announced that I wasn’t a professional and to modify exercises as needed. No FNG’s.


Ran to the tennis court and completed 15 Cherry Pickers (IC), 10 Sun Gods Forward (IC), 10 Sun Gods Reverse (IC), 10 Big One’s (IC), 15 Tappy Taps (IC) then ran back to the flags for the pre-thing. 5:38 Pre-Thing:11’s back and forth between cones (Air Squats and Merkins) 5:48 Omaha was called  PAX counted off to 3 5:50: The Thing (3 group grinder): Group 1 started on the North side of the lake          LBCs X 15 (In Cadence)          Air Shoulder Presses X 15 (In Cadence)         Freddy Mercury’s X 15 (In Cadence)          Monkey Humpers X 15 (In Cadence) Group 2 started on the South side of the lake          Big Boys X 15 (On the Up)            Alternating Shoulder Taps X 15 (In Cadence)          Heels to Heaven X 15 (In Cadence)          Imperial Walkers X 15 (In Cadence)                Group 3 (Push Group) Starts with Group 1 *Groups were instructed to work top of list to bottom and pick-up where left off each time they returned to that station. They were also advised to add exercises as desired or if they got tired of the ones listed.       6:05: Omaha was called—moseyed back to the flags Mary (Completed one round of American Hammers—Rancid Style) Name-A-Rama was completed No FNGs Announcements:F3 Omaha’s 5 Year Anniversary Convergence on 4/22/23 at Oracle Prayer Requests:Redacted and his family for the recent passing of his fatherSputnik’s dad for his continued recovery from surgery COT: “Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill. We all go through challenges—large and small—but the encouragement and support of the F3 Omaha PAX is what ultimately helps me to keep pushing forward in my acceleration. I encouraged everyone to embrace the successes and failures but to never settle or give up because there is more to accomplish!     Sputnik led us in prayer 6:20: Coffee and Q Source at Hy-Vee on 52nd and Center
F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Beverly Hills

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