3/7/2023 – Mess Hall – Invictus Q

PAX: Taser, Parka, Lansbury, Stella, Rosetta, Cosmo, Folsom.
QIC: Invictus

Weather: low 30’s, not a lot of wind.

0500 – Pre Run – Invictus, Cosmo, Stella, Parka. It was a great surprise to learn that Parka also works for the same company i do, so it was
fun chatting about who we know and what we have done throughout our careers. Also good to hear Parka enjoying F3.

0530 – QIC kicked off the morning with the description of F3 – Fitness, Fellowship, and Faith.
Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.
Credo – Leave no man behind, but leave no man where you found him.
The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.
There were no FNG’s present, nonetheless, QIC noted he was not a fitness professional so the PAX should modify the workout as needed.

I preblasted that this morning was going to emphasize the start to beach body preparation. Who knows what is going to happen?

Warm-o-rama – Exit Driveway from main parking lot

15 Mountain Climbers IC
15 Imperial Walkers IC
10 Big Ones

Mosey down S 86th St to a random street light as a marker.

0535 Pre Thang: Hill Repeats – beach body season prep starts now.

The PAX broke up into pairs. 1 PAX ran up to Harney St and back while the other did AMRAP LBC’s until relieved by partner. 5 mins, each group
got in about 2 rounds before the first OMAHA.

0540 Thang: Soccer Field – Beach B.O.M.B.S. – Same pairs as Pre thang. 1 PAX runs to the other soccer goal and back, partner does exercises
listed below for cumulative reps for each team.

50 Boxcutters
100 One-armed Pickle Pushers
150 Mahltar N’Diayes
200 Big Boys
250 Squats (Air)

OMAHA called at 0605, all teams got to start the Squats. The workout might be over but beach body season prep has just begun. I also learned
that Lansbury loves Mahktar N’Diayes (lol, jk). oddly enough, that was the toughest part of the routine.

MARY: 2 rounds of American Hammers.



Brickway Speakeasy night at 3/10. Open to M’s.
YHC prayed for Wayne, the son of one of the pastor’s at church who is battling cancer.

COT: I went back to the days of my Jesuit education in high school and how we attended what are called KAIROS retreats, which were 3 days of
prayer and reflection on oneself. The key phrase of the retreats were to “Live the 4th”, which meant that on the 4th day, we were to go and
be the best versions of ourselves in our communities and the world. This reminded me of how we try to live the 3rd F. There are outreach events,
fundraising events, etc. But I believe living 3rd starts much deeper within ourselves. One thing YHC is trying to do is to cuss less as language
can have a significant affect on one’s relationships and their own mind. Our language of choice can be a direct reflection of any struggles or
whatever is going on in our heads and sometimes we need to clear out the bad mojo to help us be ready to serve things bigger than ourselves.

Cosmo concluded the morning with prayer.

Aye! – Invictus

F3Omaha - 4192 posts

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


Leave a Reply