Date: August 28, 2023

Pax: Amadeus, Dozer, Potato, Long Board, Sven, Barney Fife, 6 Degrees, Goose, Woodstock, Truck Stop, Soup, Parsecs, Tenacious D, Animal House, Duracell (Respect), and Sundance

FNGs: None

(V)Q: Switchfoot

AO: Stormbreaker

Conditions: 63 degrees and calm 


Mission Statement: To plant grow and serve small workout groups for the invigoration of male community leadership. 

5 Core Principles of F3
1.       Free of Charge
2.       Open to all Men
3.       Always held outside
4.       Peer led in a rotating fashion
5.       Ends in a Circle of Trust (COT)

Credo: Leave no man behind but leave no man where you found him. 

Disclaimer: I am not a professional. Please modify as necessary. 

• 40 – Side Straddle Hops &  LBCs
• 35 – SSH & Air Squats
• 30 – SSH & Merkins
• 25 – SSH &  LBCs
• 20 – SSH & Squats
• 10 – SSH & Merkins
• 5 – SSH, Merkins, LBCs, Squats

The Thang
3 station workout at each of the round-a-bouts near Werner Park.  The workout had about 1.6 miles of running, with 3 beatdown stations.  Each station has a different workout:

Station 1
• 15 WW1 Sit Ups
• 20 Imperial Walkers
• 30 Merkins
• 40 Johnny Dramas

Station 2
• 20 Heel Touches
• 25 Carolina Dry Docks
• 30 Plank Jacks
• 40 Monkey Humpers

Station 3
• 15 Box Cutters
• 20 Werkins
• 30 Alternating Sholder Taps
• 40 Johhny Dramas


Sarpy Slammers with 17 Pax

Announcements and Prayers:

Project Pink is coming up. More details coming soon. 

This Thursday (8/31), Mark and Taylor Kaipust Memorial Run at the Sandlot. Please check Slack for details on donating to their scholarship. 

Amadeus gave T-Claps for the three recent VQs at Stormbreaker. 

Iron PAX is on Week 0. Check APEX Twitter X.  

Prayers for Parsec’s childhood friend who recently passed away. If you’re struggling with anything, reach out to other HIMs or 988. 

Prayers for Inv. Mario Herrera, a Lincoln Police Department investigator who lost his life in the line of duty almost three years ago, and his family. Barney Fife served with Inv. Herrera. There’s a blood drive through the Nebraska Blood Bank to honor the anniversary of Inv. Herrera’s ultimate sacrifice and service. 


Focus on what you can control. Newton’s third law is that every action has an equal and opposite reaction. You don’t control what actions someone takes toward you but you always control your response. No matter your circumstance, control your reaction. At home, can you react more lovingly; at work, can you react more professionally; and at F3, can you react more vigorously and push harder. Our thoughts, feelings, and actions are always within our control. Critics, naysayers, and haters are not in our control. Put first things first, focus on the right action, and stay in control. 

YHC closed us out in prayer. 



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