PAX (11): Tenderfoot, Bloodshot, Cutting Edge, Almost Famous, DaVinci, Grillz, Merch, The Plague, Vanilla Ice, Samples, Sister Act

Q: Sister Act

It was icy and slick. It was super cold. But we’re F3, and as crazy as it is, we stood together at 0530 for the F3 mission, principles, and disclaimer. YHC tried to make them quick so we could get to moving and warming up some.

WARMARAMA: We circled up at 50 yd line

  • 20 SSH IC
  • 15 Tappy Taps
  • 20 Goof Balls IC
  • 15 Tater Taps
  • 15 Big Ones
  • 20 Seal claps

PRE-THANG: We moseyed to bleachers, but since the steps were covered in ice, YHC modified to only the bench movements. We did 3 rounds of the following

  • 20 dips
  • 15 derkins

THANG: We moved to one corner of the field, counted off in 4s for a grinder, and went to our respective stations. 

  • GROUP 1 PUSH – 20 squats, merkins, LBC single count (jog 25, sprint 50, jog 25)
  • GROUP 2 AMRAP – CDDs, overhead press, arm circles (side shuffle across end zone)
  • GROUP 3 AMRAP – repeating 30 sec planks, chill cut planks, Instagram models (jog 25, sprint 50, jog 25)
  • GROUP 4 AMRAP – sumo squats, Bonnie Blairs, alternating lunges (side shuffle across end zone)

MARY: At 605 Omaha was called and we circled up for some Mary on the 50.

  • Frozen Freddies
  • Heels to Heaven
  • Rancid Hammers


PRAYERS/ANNOUNCEMENTS – Davinci/loss of his brother, Bubbles headed to state, Biff, Merch’s son, Tin Cup, Cathy who lost a sister, Laser Jet


It’s been a little hit-and-miss for me lately. I’ve been on vacation some, been sick some, been a little dinged up some, and have fartsacked some. All that to say, I’m not feeling super well-connected to the PAX these days. So feel free to reach out for lunch sometime. Any of you. I’d love it.

But really, as much as that’s true, it’s not on you to make my decisions to post. It’s on me. And I’ve found that long time no see, is no good. I value what I gain and how I’m challenged too much to not be a part of what’s happening here. So hear me say that my desire and intention is to remain a valuable part of F3 Omaha. 

And let me just add, if you’ve not felt close to someone lately – maybe you’ve not felt close to God, your wife, or your parents – ask yourself the hard question: How much are you relying on them to keep connected to you instead of vice versa? To be high impact we need to be intentional. So pursue God, your wife, and your family. 

…There I go talking to myself again.


Sister Act

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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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