Weather: Mostly cloudy, 57°F, Feels like 54°F, Humidity 59%, Wind 8mph from N

21 PAX: Schrute, Nacho, Ladybug, Swiper, Firewalker, Low Flow, Animal House, Koerver, FedEx, Boss Hog, Longboard, Razzle Dazzle, Girl Dad, Icy Hot, Stranglehold, Sweet Roll, Bunson, ICB, Mr. Ed, Rooney, Knobs

QIC: Knobs

At 4:48 YHC Pulled into the parking lot parked my car and immediately busted out with excitement getting ready to get after it. This is a beatdown I’ve been looking forward to Q’ing for sometime now. Prerunner’s were out getting in their 5+k in this strong wind and cold air.

0515: Knobs greeted all the PAX ran through the Core Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! Credo is to Leave no man behind, but leave no man where you found him! I reminded the PAX that there is a serious risk of injury so they should modify as needed. No FNG’s today so let’s mosey for WarmARama!

WarmARama: We ran from the shovel flags down to the lower side of the parking lot. Knobs let the PAX know what was in store for them during the beatdown.

• SSH 20 IC

• Tappy Taps 12 IC

• Big Ones 12 IC

• Albatross Bat Wings add Johnny Drama calve raises (fwd, backward, seal claps, chinook, air press) & Cherry Pickers 10 IC

Pre-Thang: YHC had the PAX do a short mosey from the I let them know that we would be doing the Pre-Thang as a ‘Chain Run’ in a figure 8 pattern up and down Each group started on the opposite side, so when we passed each other I had them do 5 burpees. Rinse and Repeat until time was called.

The Thang: For this portion, YHC wanted to have a PAX mosey to the track for a ‘3-Man Grinder’. 3 groups: #1 & #2 groups start together. #3 starts on otherside of track.



(In Succession)

• 25 Burpees

• 50 Overhead Claps

• 75 Merkins

• 100 Big Boi

• 125 Squats

• 150 Side Straddle Hop

• Rinse and repeat until pushed

• 200m run around the track

The guys really seemed to like the beatdown. There was a lot mumblechatter which always make a for a great Friday workout. I let the PAX decide if they needed to modify the run but cutting across the football field or running around the track.


• Brickbuilder June 3rd

• Heartwalk Saturday May 20th


• Stranglehold’s Co-worker retiring

• Low Flow’s dad shoulder surgery

• High School Seniors graduation party’s


May is Mental Health Awareness month. As men, we don’t always express our feelings, emotions or communicate to others. Prior to F3 I was dealing with a lot of pressure, anger and repressed my feelings until I would blow up. I spoke to a few PaX members and they encouraged me to seek professional help. I live with a lot of regrets but seeking help is not one of them. I’m a much better husband, father, friend and co-worker because I sought out help. I encouraged the PAX to reach out to your shield-lock or a pax member to get some things off your chest.

Knobs took the group out in ‘ball of man’ prayer. Thanked SkyQ for keeping the PAX safe during the beatdown, help all to seek counsel/guidance where needed. Also added school educators, healthcare workers and military members to the prayer. Aye

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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