Heavy Metal

September 27, 2023

Weather: 54 degrees and no wind

Q: Hooah

PAX Members: Caruso, Woody, Bobsled, Sandy Cheeks, Predator, Doll Face, Snidley, Jenny Bravo, Bunsen, Spacebar, Bloodshot, Hipster, Folsom, Break Room, Spreadsheet, Hat Trick, Yellow Snow

PAX members started gathering around the flags at approximately 5:20 for some mumble chatter and pre-stretching as those who pre-ran and pre-rucked joined.

5:30: Did the F3 intro – Fitness, Fellowship and Faith. 

Five Core Principles – open to all men, free of charge, always held outside, peer led in a rotating fashion, we end in circle of trust (COT).

Mission statement is to plant, grow and serve 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.

Announced that I wasn’t a professional and to modify exercises as needed. 

No FNG’s.  


Tappy Taps x 12 (IC)

Cherry Pickers x 12 (IC)

Big Ones x 12 (IC)

Michael Phelps x 10 (IC)

Sun Gods Forward and Backward x 10 (IC)

Downward Dog / Runner’s Stretch / Pigeon Stretch

The Thing:

PAX counted off to four

#1’s went to Station One by the swing set and completed 10 reps of the following until pushed:   

-Left Arm Curls

-Right Arm Curls

-Shoulder Press                               

-Dumbbell Sit-ups (right arm)                                                     

-Dumbbell Sit-ups (left arm)

*Pick-up where you left off and rinse/repeat

#2’s went to Station Two at the Pavilion on the corner and completed 15 reps of the following until pushed:

-Suitcase Squats                                              

-Overhead Triceps Extensions   

-Goblet Squats                                 

-Upright Rows                                                                                  


*Pick-up where you left off and rinse/repeat

#3’s went to Station Three at the obelisk and completed 20 reps of the following until pushed:

-Chest Fly’s (lying on back)

-Hip Raises (weight on lap)

-Bench Press

-Split Leg Pulsating Squat Right Forward

-Split Leg Pulsating Squat Left Forward                                  

-Bent Over Reverse Fly’s

*Pick-up where you left off and rinse/repeat

#4’s started at the obelisk and proceeded to station one to push them to station 2 and so on…

6:05: Omaha was called and we gathered back at the flags.


Flutter Kicks x 15 (IC)

Heels to Heaven x 15 (IC)

LBC’s x 12 (IC)

American Hammers – Rancid Style

Name-O-Rama was completed


-Happy Hour at Tracks Lounge (Sister Act is performing)

-Donations are being collected for Oahu’s Family

-Nugent Memorial Run at Futurama on 9/5/23

Prayer Requests:

-Snidley’s mother-in-law

-Betamax’s son

-Folsom’s two co-workers

-Stapler’s dad

-Hipster and Bunsen’s sister

-Bobsled’s mother-in-law

-Those impacted by Nugent’s death as the anniversary is approaching

COT: I shared that I have been dealing with some injuries the past few weeks and have been blown away by the support of the PAX. I received check-in calls and texts as well as those reaching out to encourage me to come for coffee or to post at their Q as they would modify so I could participate. As I reflected on the situation it brought back a lot of memories from playing sports because it was always awesome to be associated with a team. But as I have learned over time, that didn’t always mean that everyone was genuinely rooting for you because they may have been one injury away from playing time. Of course, that is a huge difference from F3 because the support and encouragement I have received from the “TEAM” hasn’t come with any alternative motivation other than caring for—and about—me. I encouraged everyone to continue to support each other as well as those important to us because my experience is proof that it has an incredible impact!

The Q “Hooah” led us in prayer.

6:20 Coffee at Starbucks

F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal

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