February 14, 2023

Weather: 40 degrees with light wind and steady rain

Q: Hooah

PAX Members: Chicklets, Sandy Cheeks, Snowman, Rocket, Tin Cup, Frosty, Khakis, Hups, Black Jack, Overboard, Stapler, Doll Face, Good Lookin’, Polaroid, Predator, Woody, Caruso

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 found him. Announced that I wasn’t a professional and to modify exercises as needed. No FNG’s.


Ran to the parking garage and completed 15 Side Straddle Hops (IC), ran up the ramp to level 2 completed 15 Tappy Taps (IC), ran up the ramp to level 3 completed 10 Big One’s (IC), ran up the ramp to level 4 completed 15 Cherry Pickers (IC), ran back to level 2 for The Thing.

6:40: The Thing (2 man grinder):

One man AMRAP’d exercise one (see below) on parking level 2 while the other ran up the stairs to floor 4 and down the ramps to level 2, then switched. The team moved to the next exercise after each man completed the same one. An Audible was called after round one to eliminate one floor but AMRAP of each exercise continued.  

AMRAP Exercises:



Monkey Humpers


Heel Touches

Air Squats

Diamond Merkins

Big Boy’s

Sumo Squats

6:05: Omaha was called then moseyed back to playground pavilion

No Mary (plenty of core during beatdown)

Name-O-Rama was completed



Nugent Scholarship Fundraiser 2/16/23

3rd F calendar has been added to the F3 Omaha website

Prayer Requests:

Stapler’s Uncle Joel Long

Overboard’s Family

Yogi’s Family

Polaroid’s friend Greg Durham

COT: Although I will have been married to my M for 37 years in April, it is not fair for me to try and give marriage advice because each relationship is different. My message was simply that I hope each PAX member’s day is filled with moments and reminders of how much they are appreciated and loved. I also encouraged them to share that message with those that are important to them throughout the day and every day. Happy Valentine’s Day!

Khakis led us in prayer

6:20: Coffee at Starbucks on 72nd

F3Omaha - 4192 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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