January 13, 2023 | AO – Block Party | The Grove Park  | Feels like 15° 

PAX [10]: Kickstand, Party Cove, Kryptonite, Desk Pop, HardHat, Griswold, Crab Cakes, Bouncer, Stripes, The Plague.

This is F3 – Fitness, Fellowship and Faith. F3 is an international network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.


PAX moseyed to the basketball court for WaR.

WaR/Pre-Thang – Smash, Smash, SaaaMASH

Griswold kept the Pax safe with a sweaty Pre-Thang:

  • 10 man makers
  • 15 ssh ic
  • 15 Bobby Hurleys 
  • 10 jump squats

While circled up, compete the following: 

  • 3 Rounds – 10 groiners, 10 mountain climbers ic, 10 dry docks. No rest 
  • 3 Rounds – 10 plank jacks ic, 10 merkins, 10 alt shoulder taps. 

The Thang – The Blade

PAX completed everything together as group…it’s warmer that way 😉

Cones set up in the shape of a machete to honor Myers and Voorhees. Farmer carry between cones 1-3, murder bunny from cone 3 back to start. Rinse and repeat.

Cone 1

  • 10 Goblet Squats
  • 10 Overhead Press
  • 10 Skull Crushers

Cone 2

  • 10 Kettlebell Swings
  • 10 Squat Thrusters
  • 10 Blockers

Cone 3

  • 10 Curls
  • 10 Burpee Block Jump Overs
  • 10 We’re Not Worthys

PAX moseyed to the shovel flag for 6MoM.


  • Announcements
    • 1/28/23 | CSAUP | Location: Danger Zone
  • Prayers
    • Prayers for other PAX with injuries, surgeries, and family member health issues
  • CoT – YHC Shared about Faith, Prayer and the WHAT-WHAT
    • What do you do if you are afraid of days like Friday the 13th, Jason or Michael Myers coming to get you? What about the days the moon isn’t out and you can’t chug some vibes? Or, more seriously, what about yourself or loved ones facing health issues? What about when someone dies expected or unexpectedly? 
    • For YHC, this is where my Faith plays a big role. I have hope and confidence in my God and his will for my life and the lives of those I love.
    • What about you? Read more here: F3 Q-Source | Prayer
      • Ultimately, the ancient man finds himself asking the same things that we still ask today:
        • WHAT will happen when I die?
        • WHAT does that mean about the way I should live?
      • Stripped of their dogmatic flourishes, every worldview boils down to the What-What. If I have been created, what of that which created me? These are the inherent questions of the SuperUnknown.
      • Despite all that modern man has learned of the material world, the Pro’s quest for knowledge of what lies beyond it still persists. Though we seem to have unlocked so many of the secrets of what can be known of the world we can see around us, man alone cannot answer the What-What for himself. He can only do that through Prayer, by talking with his Creator in order to build his Faith.
    • “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” – Philippians 4:6-7
  • Coffeteria


The Plague

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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