Beverly Hills

November 8, 2023

Weather: 48 Degrees with a light wind

Q: Hooah

PAX Members: Sandy Cheeks, Blackjack, Bambi, Sputnik, Julep, Good Lookin’, Spaghetti O, Doll Face, Pursuit, Tassels, Tater Tot, Khakis

PAX members started gathering around the flags at approximately 5:20 for some mumble chatter and pre-stretching as those who pre-ran and pre-rucked joined.

5:30: Did the F3 intro – Fitness, Fellowship and Faith. 

Five Core Principles – Open to all men, Free of charge, Always held outside, Peer led in a rotating fashion, End in circle of trust (COT).

Mission statement is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Credo is to leave no man behind but leave no man where you found him.

Announced that I wasn’t a professional and to modify as needed. 

FNG’s: No FNG’s  


Moseyed to the basketball court and completed:

Side Straddle Hops X 15 (IC)

Cherry Picker X 15 (IC)

Downward Dog into Left and Right leg pigeon stretch

Big One’s X 10 (IC)

Tappy Taps X 10 (IC)


Moseyed to the limestone amphitheater seating and completed:

Step-ups X 20 (IC)

Dips X 20 (on the down)

Step-ups X 15 (IC)

Dips X 15 (on the down)

Step-ups X 10 (IC)

Dips X 10 (on the down)

Step-ups x 5 (IC)

Dips X 5 (on the down)

The Thing:

Moseyed back to the flags and counted into 3 groups

Group 1 started by the flags (push group)

*Do one set of Merkins then push group 2 on top of North hill

Merkins X 10

Werkins X 10

Diamond Merkins X 10

Ranger Merkins X 10

*Rinse and Repeat

Group 2 starts at the top of the North Hill and completes the following until pushed:

Big Boys X 15 (On the Up)

Alternating Shoulder Taps X 15 (IC)

Heels to Heaven X 15 (IC)

Imperial Walkers X 15 (IC)

Box Cutters X 15 (IC)

*Rinse and Repeat

*Run to top of South hill when pushed

Group 3 starts at the top of the South Hill and completes the following until pushed:

LBCs X 15 (IC)

Air Shoulder Presses X 15 (In Cadence)

Freddy Mercury’s X 15 (In Cadence)

Monkey Humpers X 15 (In Cadence)

Flutter Kicks X 15 (In Cadence)

*Rinse and Repeat

*Run to station 1 (by flags) complete one set of merkins then push group 2 at top of North hill

6:05: Omaha was called and we moseyed back to the flags.

Mary: One round of American Hammers – Rancid Style

Name-O-Rama was completed


T-Claps for the Q (Hooah) as it’s his 59th birthday

Rancid is on the Q next week

Chad 1,000 on Friday at 5:00 AM at the Brickyard

Thankful Trot

Prayer Requests:

Tater Tot’s friend Matt

Tater Tot’s dad

Frosty’s friend in Hospice and for a safe trip for Frosty

Hooah’s mom, Cookie

COT: As I reflect on my 59th birthday, I realize just how much I have experienced in life. The symbolism of today’s beatdown was the challenge of going up and down the hills just as the ups and downs in life. We must embrace them as they are what matters at that point in time. But we must also never forget to enjoy the lull’s (merkin station on the flat road) as it provides time for reflection, gratitude and relaxation. I feel so blessed being a member of the F3 Omaha community as I know there is always somebody willing to help through the toughest of times but also to help celebrate during the best of times!   AYE!

Hooah led us in prayer.

6:20 Coffee at Hy-Vee

F3Omaha - 4341 posts

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

Beverly Hills

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