March 10, 2023


Q: Black Lung

Count: 11

PAX: Vanilla Ice, Ice T, Rancid. BetaMax, Woody, Caruso, Sandy Cheeks, Snowman, Gas Man, Short Circuit, Black Lung

5:30 am: Welcome!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

5 Core Principles. 

Disclaimer: Black Lung is no professional – An exercise enthusiast at best. 


SSH, Arm Circles, Squats – we gotta get to work 


5 wall walks

10 push ups on coupon

15 coupons swings

20 push press with coupon

25 air squats onto coupon 

Run one lap or complete 100 SSH

Repeat until Omaha



25 Gas Pumpers with Big Boys

Rancid Style Hammers 



5 year anniversary next month. Watch for details. 


Hipster’s Sister Marilynis having health issues 

21 yr old former York University student Grant was killed in a car accident on Thursday 


Do something for someone when they can’t return the favor. In the words of Dale Carnegie “I wanted something priceless. And I got it. I got the feeling that I had done something for him without his being able to do anything whatever in return for me. That is a feeling that flows and sings in your memory long after the incident is past.”

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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