Thursday March 30th

Zip Line/Metro Stars – 30 degrees

PAX – Peg Leg, Crowd Source, Gator, Thor, Kickstand, Griswold, Plague, Hard Hat, Tball, Jump Street, Slow Clap, Cousin Eddie, Little House, and YHC Cheap Seats

Pre Runners – Plague, Tball, and Cheap Seats

I greeted the PAX and recited our Mission and Credo

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. 

Theme/discussion of the day was what is something you truly hated growing up or most recently that you’ve come to love.


We started our first mosey to the south and went down Atlas and across the street into the main subdivision to the first roundabout and completed some stretches

Touch your toes for a 10 counts, then cross your right over you left and 10 count and then vice versa

We then moseyed to our first hill on G street (next to hard hat’s house)

We partnered up and stuck together.  At the bottom of the hill we did a mixture of arm exercises (cherry pickers, overhead press and seal claps).  We then sprinted up the hill and at the top we did a mixture of leg exercises (bonnie blairs and copperhead squats).  We did that 3 times!

We then moseyed around G street up north on Cleveland Blvd across F street and met at the speed bump at the intersection where the pre run for the Maize goes. (second hill)

We kept the same partner and sprinted to the top of Cleveland Blvd and did a mixture of merkin exercises then ran down the hill and did a mixture of leg exercises.

We then moseyed on Cleveland Blvd North all the way to George B Pkwy and ended back up at the flags.  There was another monster hill on this mosey that will be used for a future workout : )

Total miles were 3.10.


Finished with a round of American Hammers


5 year convergence April 22nd at Oracle starting at 5:30am.  3rd F is collecting food for Heartland Hope

Griswold gave T claps to all the people who donated for the cereal drive for Rowher Elementary.

Bovine is leaving F3 omaha to head back to Albion to take over the family farm.  Last Q was at Ironwood on Monday

T Claps to Kickstand for the pre run challenge and coming in second behind our man Farva


The main discussion points for my COT dealt around something you hated or really disliked that you’ve grown to love over the years.  While discussing this topic with several of the guys on the run, many PAX mentioned working out or running.  These were also true to me but I also share a funny one of the dentist.  I explained how I enjoyed the cleaning every 6 months : )

But in all seriousness, I explained how during Lent I’ve been trying to do a holy hour in the church each week with my 2 oldest children.  I explained how I really don’t like holy hour, I’d prefer just to pray at home.  But my 9 and 7-year-old kids have done a great job of holding me accountable that they’ve encouraged me to go every week.  They explained how they enjoy the time with God and also their Dad : ).  This has made me enjoy Holy Hour by getting my kids involved.

Just like everything, this related to F3, having high impact men in your lives help keep you on track.  Accountability doesn’t stop at F3 but can continue at home or work with other people in your life just like my kids : )  I challenged the PAX to lean into something they didn’t like but truly love now.


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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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