Fitness, Fellowship and Faith

5 core principle


Open to all men

Always outside

Lead in a rotating fashion

End in a COT

Plant grow and serve Small workout group for  the Reinvigoration of Male community leadership 



Tappy Taps 10 IC

Cherry Pickers 10 Fwd and 10 Bkw

Pre Thang

Go to the tables 


Derkins 10x

Dips 10x

Step ups 10 IC

Station 1 Upper Body AMRAP UNTIL Push


Tricep Extensions 



Overhead Press

Chest Press

Rinse & Repeat

Push 2X4 to Station 2 

Station 2 Lower Body AMRAP until push 

Goblet Squats

Lunge and twist

Romanian Deadlift

Lion King

Grave Diggers

Side Lunges


‘The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.”This is a phrase from Jack London. And the first time I heard it was from the James Bond movie no time to die. And after watching a movie where the guy fights all over the world trying to save it, but not living his life, it is probably not hard to understand the message here. But how does this phrase apply to me, maybe to you here, sometimes we are fighting the physical, the mental or all the other battles around us, and feels like we are just operating just considering the the time we have left (existing) but not living every day in his fullness, but every day is the day that the lord have given us to enjoy and rejoice and to live live in his fullness. Enjoy family, enjoy friends, enjoy the little things we have because the other things will fulfill themselves at the end in God’s perfect timing.

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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