AO: The Mess Hall- Swanson Elementary

February 7, 2023.   5:30, Weather – Roughly 33 degrees- definitely not too bad, but icy.

Q: Vandelay

PAX: Tight Lip, Samples (Respect), Chiclets (Respect), Tin Cup (Respect), Rosetta, Cosmo, Hindsight

I arrived early to scope out the grounds.  With the recent thaw and refreeze I was anticipating some rough footing around the track in the park.  Overall, it was a little dicey, so I decided to modify the station ring slightly and keep the gang close to the building where things seemed more safe- seemed is the key word there- we had a couple of wipeouts but nothing too serious, I hope.  I distributed the exercise sheets and my trusted paint sample cans for paper weights and headed up to the parking lot to wait for pre-runners.

We had a small pre-run group including Cosmo, Samples, and Chiclets.

As we returned, a group of PAX was already assembling. I welcomed the group and got things started by covering the required basics:

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

I indicated I was not a professional, which everyone knew, and we didn’t have any FNGs so we continued.

Now, it has been noticed that OCCASIONALLY I might utilize a National Day holiday as inspiration.  Today is National Fettucine Alfredo Day (but red sauce is King), National Periodic Table Day- which spawned some interesting discussions during the beatdown, and National Send a Card to a Friend Day- more on this later.

Mosey to Warm-A-Rama on the grass at entry of school.


We started with Side Straddle Hops- 15 IC

Back Yoga Stretches (Downward Dog and whatever the reverseof that is) 3 or 4 Times

Pigeon Stretches

Hang (hands to toes- relax) 30 count

We then moseyed to the soccer field for the Pre Thang because footing seemed reasonable on the field.


Air Squats – 20 on the Down, Calf Raises -20 on Up, Sumo Squats- 20 on the Down- Very quick between all of these.  Then Sprint length of field

Merkins – 20 on the Down, Plank -20 Count, Chillcut Plank- 20 Count, Very quick between all of these.  Then Sprint length of field

We repeated this sequence then I gave Tin Cup an opportunity to call a core exercise and we did 20 LBCs IC.


PAX split up to cover stations – we nearly had the perfect number, but to compensate I eliminated the squat station from the list below.  The push group is the run group.  Once they are complete everyone pushes one station.  Station exercises are AMRAP.

• Merkins 

• Mountain Climbers

• Bobby Hurleys

• Plank Jacks 

• Deep Slow Lunges

• Air Squats

• Sun Gods F and R

• Crab Humpers

• Run Group – a run away from ice to run up school hill and back twice.  Once doing Bernie Sanders on way up- Once sprinting up.


Low Dollys-20 On the Open 

Heal Touches – 20 IC

Box Cutters – 20 IC



• Went off without incident.


• Heartland Hope Mission Feb 11

• Polar Plunge Feb 11

• Blood Drive Feb 17

• Foundation Fundraiser Feb 16


• Prayers for my dad, Bill.  Recent MRI scan turned up some things that need more investigation.


Today is National Send a Card to a Friend Day. The power of a simple note, hand-written, can have a significant impact on someone. For the Impact Retreat, one of the most powerful parts is spending time reading letters that people wrote to you. Even taking the time to write a simple Thank You note is an incredible gesture that can go a long way toward making someone’s day as well as demonstrating a little bit about yourself and how much you care.

So, send a note to a friend today.  You may end up being the one who benefits.

I closed us out in prayer.  Thanks, Cosmo, for the opportunity today.



F3Omaha - 4341 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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