Q – Lincoln Log – We had 15 Pax who joined  me to make my 2 Year Anniversary Q special!!!

F3 – Fitness – Fellowship – Faith

Mission – Plant, Grow & Serve Small Workout Groups for the Invigoration of Male Community Leadership

5 Core Principles

Free of Charge – Open to All Men – Held Outside – Led in a Rotating Fashion by Peers – End with CoT

Credo: Leave No Man Behind – Leave No Man Where We Found Him


Warmup – 15 Reps per (5 Minutes)

  • Side Straddle Hops
  • Tappy Taps
  • Big Ones
  • Down Dog – Up Dog – Hurdler Stretch – Pigeon Position
  • Imperial Walkers

Pre-Thang (10 Minutes)

  • Mosey to corner of Angus & Hwy 6
  • 15 Monkey Humpers
  • Mosey north to next corner
  • 15 O-Yeahs each side
  • Mosey east to corner of 204th & Westplains
  • 15 Pickle Pushers
  • Mosey to high school practice field

4 Station Grinder (30 Minutes)

  • Count off by 4’s


  • 20 – Merkins
  • 100 – Jump Rope
  • 20 – Box Cutters
  • 100 – Jump Rope
  • Run to next station


  • 20 – Squats
  • 20 – LBC’s
  • 20 – Baryshnikov’s
  • 20 – Frozen Freddies
  • Super Mario to next station


  • 20 – Big Boy Sit Ups
  • 20 – Monkey Humpers IC
  • 20 – Judo Sit ups (like a gas pumper but lay back all the way to the ground)
  • 20 – Sumo Squats IC
  • Back pedal to next station


  • 20 – Coupon Curls
  • 20 – Coupon Press
  • 20 – Coupon Grave Diggers
  • 20 – Coupon Chest Press
  • Carioca to next station

Omaha – Mosey back to court (3 Minutes)

Mary (5 Minutes)

  • 30 Count Plank – 10 Merkins – 30 Count Chilcut – 10 AST
  • 15 Frozen Flutter Kicks
  • 15 Nolan Ryans each side
  • Rancid style American Hammers

Count-O-Rama – 16 Pax

Name-O-Rama – Ketchup, Mr. Miyagi, Bear Grills, Clark Kent, Smores, Tonight Show, Crabcakes, Macanudo, Fish Oil, Old Dominion, Turtle Wax, T-Ball, Vlasic, Obi-Wan, Blades of Glory and YHC, Lincoln Log.



Disclaimer: I am not a professional. This is my faith journey!

Thanks for your unconditional friendships

Last time I experienced this kind of fellowship was with my HS football teammates

F3 has gotten me in the best physical shape since college (still a long way to go)

The unconditional friendships of F3, is the “IT” that keeps us all coming back for more…

I was going to share with you my testimony from 2 years ago, but God had another plan for me on this particular day, I had great plans to beat you guys down with the ultimate workout, BUT God said hold on their buddy….and on Thursday I pulled a muscle in my hip / back.

I was so proud to celebrate my 2 year anniversary, that I forgot that it is only by God’s grace that He has allowed me the physical stamina to even do this at 64 years old.

The bible is very clear that pride is the root cause of many of our problems, especially our relational and spiritual problems.

James 4:6 – God opposes the proud and shows favor to the humble.

Many of the Proverbs speak of the dangers and pitfalls of pride and the benefits of humility:

Proverb 18:12 – Before the downfall the heart is haughty (proud), but humility comes before honor

Psalms 51:17 – The sacrifices of God are a broken spirit, a broken and contrite heart- these O God, you will not despise.

We are all terminal and we are all prideful sinners…no one gets out of this world physically alive, BUT that is not the end of the story.

But God….who is rich in mercy, because of His great love for us, even when we were dead in our sins, made us alive together with Christ, for it is by grace you are saved through faith, not of ourselves, it is a gift of God, not of works, lest any man should boast – Ephesians 2:4-5 , 8-9

How can it be that simple yet so hard…Pride, we want to make it about ourselves! I want challenge all of you to consider how pride has become a roadblock to your personal journey of faith, because if we are all honest with ourselves, we will see how pride has kept us from having a closer relationship with God through His Son, Jesus.

F3Omaha - 4192 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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