Workout F3

Wednesday May 24th , 2023| The Danger Zone  | Papillion South High School | 57 degrees

#’s Pax: 17

QIC:  Double Dip

4:45am      Pre-Run: Chernobyl, Sundance, Mr. Hanky, Double Dip, Schrute, Girl Dad.

5:15am Welcome –

You have found yourself at F3, Fitness, fellowship, and Faith

Our mission is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

We have 5 core principles of F3.  1) Open to ALL men. 2)  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

Our Credo: We leave no man behind but no men where we found them.

FNGs today –  No

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:18am Warm-a-rama: 

  • high knees
  • Power skips
  • Knee hugs
  • Ankle pulls

5:22am Pre Thang-

  • Packs members will run to the wall and plank to the six.  

5:30am The Thang –  balls to the wall.

  1. 3 rounds of
    • 10 derkins
    • 10 donkey kicks
    • 10 in cadence Australian mountain climbers
  2. Run back to the flags

5:55             6 MOM

  • 30 LBC
  • 30 toe touches
  • 30 big boys
  • Frozen Freddies

At 6:00 am          NOR

The Name-a-rama: Black Tuesday, Mr. Hanky, Echo, sphinx, Sundance, Rooney, Chernobyl, Schrute, Simmons, Ladybug, Girl Dad, Korver, Uncle Jesse, Rayban, Sweet Roll, KOA, Double Dip


  • 2.0 beatdown on fathers day. Chernobyl 
  • Brick builder June 3rd
  • Few thursdays from now flag pass at the Steele mill

Prayer Requests:  Lady Bug lead us in prayer.

  • Randy surgery to remove a mass.  Recovery
  • Brobrst family adoption
  • People struggling


  • Attitude is everything.  People ask me, do I like my new position?  Do I miss teaching?  I believe I’m still in the reflection process, because my answers aren’t positive or negative, it’s just that I don’t know what I don’t know.  I believe I’m helping students get better.  I still believe I can do more, what remains constant is my attitude.  You need the right attitude to get the most out of a situation.  That’s what my focus is.  Attitude is Everything!

Aye! Double Dip

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