F3 – Whetstone – 1/10/23  

F3’s MISSION is to Plant, Grow and Serve small Workout groups to reinvigorate male Community Leadership. 

5 core principles: 

  1. Be free of charge 
  1. Be open to all men 
  1. Be held outdoors, rain or shine, heat or cold 
  1. Be led by men who lead in a rotating fashion, with no training or certification necessary 
  1. End with a Circle of Trust (CoT) 


“Leave no man behind, but leave no man where you find him.” 


I am not a professional, modify as necessary. 


“It’s not until we’ve LOST everything that we’re free to do ANYTHING.” 

Circled up for a quick prayer and then got to work.  


Grabbed our friend coupons and moseyed over to the west side of the parking lot.  

Side straddle hop IC 15 and called it a wrap.  

Exercise 1:  

In the parking lot: Sprint, Burpee, coupon Ladder (5, 4, 3, 2, 1) – split up into 2 groups.  

Group 1 100M sprint and 5 burpees, sprint back 

Group 2: Overhead press with coupon and switch 

Round 2: 100M sprint, 4 burpees, and Curls for the girls 

Round 3: 100M sprint, 3 burpees, and Shoulder shrugs 

Round 4: 100M sprint, 2 burpees, and KB Coupon Swings 

Round 5: 100M sprint, 1 burpee, and Thruster 

Al Gore to the 6.  

Exercise 3: Beaver run to the Pacific Springs field. Along the way, we burpee/merkin (PAX dude choice).  

Exercise 3:  

4 corners grinder AMRAP 

Station 1: Bear crawl to next station 

  1. LBC’s  
  1. Shoulder Taps 
  1. Air Squats 

Station 2: Deep lunges to next station 

  1. Big boys 
  1. Ranger Merkins 
  1. Bobby Hurley’s 

Station 3: Crab crawl to next station 

  1. Freddie’s 
  1. Plank Jacks 
  1. Goof Balls 

Station 4: Deep lunges to next station 

  1. American Hammers 
  1. Mountain Climbers 
  1. Lunges 

Called Omaha at the end of one round. Was a good paced group and had a great time leading the PAX dudes.  

Mosey’ed back to the shovel flags for COT!  


  • Count-o-rama – 17 pax dudes 
  • FNG: 0 
  • name-o-rama –Paton, Lemu, Billboard, Sasquasssh, Fine print, jump street, slow clap, smelly cat, steeple, hei hei, ice box, the fridge, Tee ball, bogie, tea party, long neck, Speed square 
  • announcements – Q source, boogie VQ maize, aunt Nancy Sasquatch, jump street hip surgery/issue, csaup 1/28,  
  • shout-outs/words of wisdom/prayers.  

LOSS is what makes you feel free. 

ex. Losing money in an investment/bet. Losing a job or start up. 

Because when you have EVERYTHING it’s a burden. You don’t know what the hell to do w/ EVERYTHING. When you have nothing, it forces you to rethink your entire life. What MATTERS shifts. All the bullshit problems you think you have seemed stupid in comparison. 

LOSS shows your life is a freaking circus. LOSS is the real teacher, not university. 

LOSS shows you the harsh REALITY of LIFE before it shows you the most gorgeous beauty you’ve ever seen. I want everyone to experience LOSS. So, they can find themselves and become EVERYTHING!! 

LOSS does suck, LOSING is painful, though it happens. Don’t be afraid of LOSS, lean into it and come out the other side a better person!!! Get up, brush yourself off, and overcome your LOSS!!!  

Noteworthy acknowledgements:  

Enjoyed my first time leading the Q source at Hy-Vee grocery. We blasted through Positive habit transfer and the PAX had some impactful and thoughtful input on all things habit related. Positive habits set you straight. Keeping them is a challenge, but worth the discipline. Show up to beatdowns, don’t press the snooze, mediate for 5-10 minutes, focus on others to help shape yourself.  

Understand that your habits are your own and not others. If they don’t fit the mold of others that doesn’t mean they don’t like your habits, that just means they are not theirs. Find your own path, tell others about it and invite them along. If they say no, respect it and keep on the path.  

Had a great time leading the PAX Dudes! Good group of dudes doing great things! 

Aye! Speed Square 

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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