AO: The Armory
Date: 05.9.25
Weather: 50’s, comfortable
PAX: Slow Clap (respect), Vespa (respect), Walleye, Road Rage, Sizzler, Rollbar, Biscuits, Snare, 4 String, Banana Split, Old Spice, Hotwire (respect), Chugger (respect), Da Fridge, Zamboni, Killian’s, Baby Back, Bogey
FNG’s: 0
Count: 18
Q: Bogey
At 5:30a, I welcomed the Pax to F3 and shared our 5 core principles…
- Open to ALL men.
- Always Free
- Always outside
- Lead in a rotating fashion
- End in a COT
Mission
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Credo
Leave no man behind and leave no man where we found him
Any FNGs?
Nope
DISCLAIMER:
I am not a professional, All exercises are a suggestion, modify as needed, from this point forward you are assuming a very real risk of injury.
Intro:
Today we celebrate Pope Leo XIV, the first ever Pope from America, by learning about his home city of Chicago with some trivia.
WARM-A-RAMA:
The city of Chicago had a horrific fire in 1871…How did that fire start?
Mrs. O’Leary’s Cow knocked over a lantern
10 – Sun Gods (each direction)
15 – Michael Phelps (IC)
15 – Cherry Pickers
5 Count – Big Ones (each side)
15 – Tappy Taps
15 – SSH
Mosey to the field
THE PRE-THANG:
DAAAAAA Bears – What defense did they run during the 85 Super Bowl Title season? 46
Count off into groups of 3, sprint to each cone, do reps as group – 46 total reps per round
- 1st Cone – 15 Mike Tyson’s (No Chicago ties for Iron Mike)
- 2nd Cone – 15 Diamond Merkins
- 3rd Cone – 16 Hand Release Merkins
Sprint around field back to start (we did 2 rounds of these)
THE THANG:
How many floors in the Sears Tower? – 110
Pair up for cumulative reps of 110 exercises through the list, while ladder runs are completed
- Twinkle Toes
- No Cheat Merkin
- Mountain Climbers(IC)
- Sumo Squats
- Plank Jacks
- Burpees
Cool Down:
Windy City – Frisbee toss
Chicago is referred to as the Windy City, but it doesn’t even rank in the top 10 for windiest cities.
Why else is it called the Windy City?
Politicians and everyone from Chicago loves to talk
PAX member throws the frisbee as far as he can…PAX runs after it until it hits the ground…then all lunge walk to the frisbee…It never got thrown that far.
Mary
Chicago gangster Al Capone was imprisoned for what crime?
Tax evasion…so i’m going to evade choosing Mary
Around the horn choice of exercise for 15 reps
Name-o-rama:
Done & posted
Announcements:
2.0 @ 7a Oracle Saturday
Sgt. Pencil VC @ 6a Oracle
CPR Training on the 26th
Prayers:
Mufasa’s Dad
Hotwire’s friend Joanie
Zamboni’s dad José
Mel
COT:
“It’s better to be consistently good than inconsistently great.”
Strength of F3 Omaha
I shared my reflections from posting down range a few times and these were my 3 big takeaways for F3 Omaha
- Importance of culture & how we live it daily
- Value in core principles & our execution of them in every beatdown
- Expansion & growth of PAX through our giving F3 away and EH’ing others regularly
We are blessed to have F3 Omaha as strong as it is and should not take that for granted. The best way for us to honor what we have, is to continue the work with no intention of it being complete. We are responsible to keep giving this away and opening our doors to as many HIM as possible.