02.20.2023|5:30am | Stormbreaker | Papillion, NE| 27F, Feels like 21F, partly cloudy, slightly breezy

“Sundances Q” 

# of PAX:  7


5:00am​Firewalker pre-ran with JC, KOA/Farva/Busser did the SMURPH

5:30am​KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   No FNGs today.

KOA then covered the 5 core principles of F3.  

1. Open to ALL men. 

2.  Always Free.  

3. Always held outdoors

4. Lead in a rotating fashion

5. Ends with a Circle of Trust (COT).  

KOA shared that we leave no man behind but we leave no man where we found him and that he is not a professional so modify as necessary!

5:31-5:40am ​Warm-o-Rama

We began by running a lap around the school. We then found 2 lightposts and performed butt kicks, high knees, karaoka, and finally side shuffles. This concluded the warm-o-rama. 

5:40-6:08am ​The Thang

Pax gathered around the music box and a bowl of exercises. 1 PAX member was in charge of jogging with a coupon about 60 yards away and then 60 yards back. Each time a new PAX member left with the coupon, the next PAX member in the circle drew an exercise from Pandora’s box and the group continued that exercise until the prior PAX member returned. Exercises covered a variety of different muscle groups, however the group was unfortunate to draw nearly all of the different merkin exercises in a row towards the end of the beatdown. PAX were lucky to have Firewalker join us halfway through the beatdown after he ran the Lincoln road hill repeats with Jean Claude earlier in the morning. Once we noticed the Titan Alley Crew finishing their final mosey, Omaha was called, and we concluded our beatdown


6:10am ​Name-O-Rama

We then performed the Name-O-Rama with 7 PAX present: Busser, Farva, Dozer, Crankbait, Mulch, Firewalker, and KOA.


Announcements/Prayer Requests:  

– PAX reminded to keep the Frederick Family from Papio South High School in your prayers for their mother on Hospice. 

– PAX reminded to keep Yogi and Rowdy in your prayers

– PAX reminded to keep Swiper and the Papio South Show Choir in your prayers as they travel to Minnesota this weekend. 


KOA decided to mosey over to Titan Alley for the COT from his most recent EH Sundance. Sundance had his VQ at Titan Alley today and spoke about Geese and their similarities to F3 PAX members. They fly in formation to keep track of the 6, they honk/mumblechatter as a means of encouragement, and they continually push each other to keep going and get better. Sundance provided a fantastic analogy of why F3…and the geese mean so much to him. KOA was proud of Sundance and his ability to convey his message well during his COT. We finished with a prayer to Sky Q, once again meticulously executed by Sundance. 




F3Omaha - 4192 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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