The Mission Statement, Disclaimer, and Five Core Principles.


22 degrees, calm wind


Short Sale


Tonight Show, Boss Hog, Paddles (Respect x 2), Mufasa, Yodel, Mr. Miyagi, Unicycle, Kick Stand, Boji, Flintstone (Respect), Gator, Woodhead

Warm O’ Rama

1. Tappy-Taps

2. Cherry Pickers

3. Imperial Walkers

4. 10 each direction: squated Sun Gods

5. 21’s in unison – 2 count SSH’s with 1-10 reps out loud and 11-21 mentally. PAX was

encouraged not to screw up the count or there would be wrestling merkins. Of course the eyeballs were on the unlucky couple of men who forgot – or were too excite to stop – at 21 so we decided upon some merkins before The Pre-Thang

The Pre-Thang

We did dips and derkins in the pavilion area while the other half of the group was doing wall sits. After three rounds we determined that we enough and we moseyed over to the baseball fields.

The Thang: 7 of Diamonds

PAX was split up into 2 groups because of size vs. the standard 4 groups. With four cones setup on the baseball field we completed the following workouts:

7 Merkins

14 LBC’s IC

21 Mountain Climbers IC 28 Sumo Squats

21 Mountain Climbers IC 14 LBC’s IC

7 Merkins

With some time left we decided to complete lunges up hill and two burpees at the top. Omaha was called at 6:50


13 Rancid Style American Hammers was all that was needed. The core was already pretty roached from the beatdown.


CSAUP on January 28th – more to come – check SLACK

Ruck Sack Birthday Bash for Mr. Miyagi on 1/21/23

Tonight Show said a prayer to a team member and her family, who lost her life right around the new year (Brandy)


Focused on being intentional with the guys, I explained that 2022 was a tough year for me and my family with so many different things going on and as I travel down the interstate I felt like I was all alone between two clumps of cars, one in front of me and one behind me and I didn’t know where I belong. My focus in 2023 is to be intentional with my time, my family and my calendar so I can start to work things like F3 back into my life.

F3Omaha - 4190 posts

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

Dragon's Lair

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