April 11, 2023 | AO – The Colosseum | 49 degrees 

PAX: (18) Tuner, Penny Marshall, Splinter, Paramount, Bobsled, Blood Shot, Squidward, Tom Tom, Stella!, Folsom, Vanilla Ice, Smashmouth. Tenderfoot, Black Lung, Honey Maid, Ice Tea, Safe Ride, Spacebar 

Q: Tin Cup 

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM sharp. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, and none were present. The men then made their way onto the track to run about ¾ of a lap before circling up in the middle for warm-a-rama.. 


  • Side Straddle Hops  – 15 IC 
  • Tappy Taps – 15 IC 
  • Imperial Walkers – 15 IC 
  • Tempo / Copperhead Squats – 15 IC 

The Pre-THANG:  11 Minutes of 11s 

  • Air Squats | Run across field | Merkins (AMs) 
  • Plank Jacks | Run across field | Mountain Climbers (PMs) 

After approximately 11 minutes of 11s, the first Omaha was called. 

The THANG: The PAX paired up in groups of two. One team member would perform an exercise (AMRAP) while the other team member ran the length of the field and back. In the middle of the field there were 2 cowbells. At any time, if any PAX member chose to ring the bell, all men would stop and perform 3 burpees. Exercises are as listed below: 

Exercises – AMRAP until Pushed by Partner 
1. Groiners
2. Dry Docks
3. Flutter Kicks
4. Squat Jumps
5. Overhead Claps
6. Mountain Climbers 
7. Apollo Onos 
8. Bobby Hurley’s  
9. Freddie Mercury’s
10. Sumo Squats  

Mumblechatter: In YHC’s opinion, we did not need more cowbell, and there seemed to be 2-3 guys that really enjoyed ringing them. There was also some chatter about the amount of running. 


  • Box Cutters – 15 IC 
  • Big Boy Sit Ups – 15 
  • Dollys – 15
  • American Hammers Rancid Style – 19 IC 

Circle of Trust (COT): 

At the end of February and the first couple weeks of March, I missed multiple F3 beatdowns for a variety of different reasons. I was a little knicked up, I was out of town for vacation and then for work, I was sick, it was cold or sometimes I would just wake up and talk myself into not posting. Most days when I was home and felt OK, I would still get up early and I worked out at home. When it was really cold outside, I did not feel that guilty about skipping F3 since I was still getting a workout in. 

When I finally went to a workout, I immediately remembered how great I feel when I go to F3. The workout is better, the fellowship is outstanding, and my attitude improves. About two weeks ago when I Q-ed at Paradise I indicated that F3 is part of my treatment plan, and I truly believe this.  Furthermore, I believe F3 can be part of anyone’s treatment plan no matter what they are dealing with including being a Sad Clown, mental health issues, physical ailments, and so on. 

So as we start the FNG season of Spring, when discussing F3 with potential new members I would encourage everyone to focus on selling the workout and getting into shape, but don’t forget to mention the fellowship, the positive environment and the benefits of having F3 as part of your treatment plan. 

Thank you for letting me lead today. Thank you for providing me the continued motivation to get out of bed before 5:00 AM to push myself, and thank you for creating a positive environment every morning. 

We ended in prayer. 

Aye – Tin Cup 

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