Site: Golden Spike

Site Q: Oompa

Conditions: 46 degrees, 20mph wind

Q: Lite-Brite

PAX: 29. TC, Sparty, Armbar, Kickstand, Griswold, Wait Time, Hard Hat, Chicklets, Waterboy, Rain Man, Tom Tom, Canadian Bacon, FDIC, Kingsford, Vandelay, Lil House, Tuner, U-Haul, Squidward, Cyclone, Othello, Tin Cup, Ozark, Golden Pike, Super Tasty, Big One, Saul, Shamoo, Lite-Brite

FNG: Shamoo






5 Core Principles 


-Open to all men

-Always held outdoors

-Lead in a rotating fashion

-Ends with a COT

F3 Mission Statement 

-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership


-I am not a professional, modify as necessary 

Warm a rama

Full length field jog end at mid field on the way back

On your 6

Single leg toe touch R then L


Runner stretch R

Drop back L knee 

R knee over toes

Runner stretch L

Drop back R knee 

L knee over toes


Station 1 (Push Group)

40 Yard Dash

  • Each PAX runs a 40 individually
  • Mosey together to Station 2

Station 2

Side shuffle 10 yards, Sprint Forward 10 yards, Side Shuffle 10 yards, Back Pedal 10 yards, Side Shuffle 10 yards

Repeat opposite direction back through

Station 3

Triple Broad Jump

  • Triple Broad for 10 yards
  • Icky Shuffle back through the ladder to the beginning of the triple broad start

Fade Routes

  • Run a fade route, receiver finishes route through the goal line no matter what


2x Punt Coverage 100 yard Sprints (down and back)

  • Line up on the goalline, Punt the football and the entire PAX sprints to ball 
  • Mosey remaining way to the goal line 


  • Lil House VQ at Dune
  • 2nd F next week for the 5 year
  • Heartland Hope drive in May


  • Fochek family
  • Gilrsath family 


Do you remember or are going through those days you didn’t think you were going to make it? Those days that were absolutely unbearable and thought you weren’t going to endure that one.

You know your survival rate for every one of those days is 100% 


  • Every hater
  • All the firings
  • All the missed mortgage payments 
  • Evictions
  • All the trouble you’ve ever been in

Your survival rate is 100%.



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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