04.03.2024, 5:30am | Beverly Hills | Omaha, NE|

“Make the impossible possible”

of PAX: 6

QIC: KOA
5:00am
Prerun: Good Lookin and KOA

5:30am
KOA welcomed the Pax to F3 – reminding them of the mission to Plant,
Serve and Grow small workout groups for the re-invigoration of male
community leadership.

KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).

He reminded PAX that he is not a professional and that PAX may need to
modify as necessary.
There were no FNG’s.

5:32am Warm-O-Rama
The PAX started at the shovel flags and made a lap around the pond
counterclockwise. Once we returned to the flags we performed 10 SSH IC,
10 Sun Gods forward and backwards IC, 10 Michael Phelps IC, and 10
Mountain Man Poopers IC. This concluded Warm-o-Rama

05:36am Pre-Thang
PAX moseyed over to the wall of the shelter/structure. We performed 2
sets of the following exercises IC.
20 Chicken Peckers
30 Monkey Humpers

20 Donkey Kicks
30 second Wall Sit

05:44am The Thang
PAX moseyed to the south along the road to a hill with a tree at the top
about 100 yards away. KOA devised a Beverly Hillbilly’s style grinder using
the game…kick the can. PAX paired up into groups of 3. PAX took turns
kicking the can up the hill. PAX then performed the following exercises:
Mosey up the hill to the can
Bernie Sanders back down the hill to the start
Perform Big boys based on the number of kicks each round
Mosey back up the hill to the can
Perform Burpees based on the number of kicks each round
Kick the can again and repeat.
Each team required 6 kicks to get to the top of the hill. We
performed one last round with 10 big boys and 10 burpees. Omaha was
called and we moseyed back to the shovel flags.

06:00 Mary
KOA had all 5 PAX call out their favorite core workouts for a count of 20
each. We performed Frozen Freddies, Flutter Kicks, Heels to Heaven,
LBC’s, Big Boys!

06:06am Name-O-Rama
We then went into Name-o-rama. The following member were present for a
total of 6 PAX members: Blue Bunny, Good Lookin, Ringer, Polaroid,
Bambi, and KOA.

Announcements/Prayer Requests:

      • PAX reminded of the F3 Omaha Anniversary April 20th .

      • PAX reminded of the Freed to Bleed April 19th .

      • PAX reminded about 1st Friday Lunch at Flagship Commons

      • PAX to keep Sputnik in their prayers

      • Disco is now fully open every Friday

      • PAX asked to keep Farva in your prayers after their house fire

      • PAX asked to keep Amadeus and his family in your prayers
      • PAX asked to keep Olin in your prayers during his leukemia treatment.


    COT
    KOA has been thinking about all the things in life that have been deemed
    impossible. Space Travel, Automobiles, Computers, Gravity, Travelling around
    the world, Flight. In each of these instances, someone had to stand up against the
    naysayers and work towards achieving the impossible. Today KOA stands before
    you asking you to look into your lives and see what you might think is impossible
    today.
    I can’t get a new job.
    I won’t ever meet this fitness goal.
    This relationship in my life will never be fixed.
    I can’t beat this ailment.
    Hope is a powerful thing. Find ways to reach out into your lives to take the first
    step towards making the impossible possible. It starts with you.
    KOA took us out in Prayer.
    KOA…Aye.

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