September 24, 2019|Westside High School | AO – The Colosseum | 61°

PAX:  Tater Tot, Betamax, Big One, Truss, Safe ride, Fire Walker, Gumbo, Stella, Slow Roast, No Doze, Stones, Clorox, Tug Boat, Saul, Chiclets, Crawl, Honey Badger, Bloodshot, Tin Cup, Gipper, Tenderfoot, Toadstool, Low Man, The Plague

Q: The Plague

Welcomed 24 PAX to a beautiful morning at The Colosseum. The Plague cited the core principles and mission of F3, “Plant and grow small workout groups for the invigoration of male community leadership”. The Plague also mentioned that he has never been, currently is not and will never be a professional so modifications will be necessary. PAX were disappointed when The Plague mentioned they would not be using the beautiful football field today, lots of mumble chatter indicating that was the main reason many of the PAX came to Colosseum today.


PAX moseyed around the parking lot and to the tennis court for warm-a-rama. During the mosey, The Plague surveyed the PAX to identify the best Pandora station for a workout. The unanimous vote (aka Toadstool’s idea) was to go with Backyard BBG. As warm-a-rama began, the Fugees played in the background – Safe Ride was amused.

  • SSH x10 IC
  • Imperial walkers x15 IC
  • SSH x10 IC
  • Mountain climbers x15IC
  • SSH x10 IC
  • Hillbillies x15 IC
  • SSH x10 IC
  • Tappy Taps x15 IC

PAX then completed the following exercises with combined partner total reps. One partner does exercise the other bear crawls up small hill, runs across flat field then Bernie Sanders (backward run) up the hill to touch fence, then run back and switch places.

  • Bobby Hurley’s 100
  • Burpees 20
  • Hand Release Merkins 150
  • Burpees 30
  • Jump Tucks 200
  • Burpees 40
  • Makhtar N’Diayes 150 IC
  • Burpees 50

PAX moseyed back to the shovel flags for Mary.


  • Tempo Freddie Mercuries 15 IC
  • American Hammers 25 IC (Tater Tot)

Circle of Trust:

  • The Plague shared a paraphrased version of the David and Goliath story
    • David went into battle without a weapon but used stones to knock down Goliath
    • After Goliath was knocked down, David went and cut off his head and took his sword
    • On the other side of your giant is a sword
    • Sometimes your stones may be someone else’s sword
    • Be vulnerable and allow others to use your experiences and victories to overcome challenges in their own lives
    • The Plague thanked the PAX for sharing their experiences that have helped him overcome challenges in life


  • Prayers for injured PAX
  • Prayers for family friend of Stella’s – daughter having surgery on kidney tumor

Coffeteria commenced at Sctarbucks


The Plague

F3Omaha - 4303 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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