11/22/2022, 5:15am | The Catamount Complex | Omaha, NE| 25F, Feels like 21F, Wind 3.2mi/hr


# of PAX:  4


0500am 5K prerun

            KOA, Farva

0515am Beatdown

KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the re-invigoration of male community leadership.  No new guys. 

KOA went on to cover 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). 

05:17-0521am         Warm-O-Rama

PAX moseyed to the football field and completed 15 side straddle hops IC, 15 tappy taps IC, 10 Sun Gods IC, 10 reverse sun gods IC, 10 cherry pickers IC, 10 chinooks IC, 10 reverse chinooks IC. This concluded the Warm-O-Rama.

05:21-0531am          Pre-Thang

            PAX moseyed to the goal line and completed a burpee ladder. Jog to the 10, 1 burpee, bernie sanders back to the goal line. Sprint to the 20, 2 burpees, bernie sanders back and so on up to the 50 and then back to the goal line. This concluded the pre-thang.

05:31-0551am          The Thang

            PAX stayed as 1 group and started on corner 1 of a 20 yard x 20 yard cone square. Corner 1 we completed 25 Merkins or variations thereof. Bear Crawl to the next cone. Corner 2 we completed 25 squat exercises and then bear crawled to the next cone. Corner 3 we completed 25 core exercises and then bear crawled to the last cone. Corner 4 we completed 2 sets of 25 Maverick Merkins each. We continued in this circle for 3 complete squares and Omaha was called.

PAX moseyed back to the shovel flags and circled up for Mary.

5:52-6:00 am Mary

            PAX completed 15 Hammers IC, 15 Flutter kicks IC, 15 Hammers IC, 15 Big Boys, 15Hammers IC, 15 Heels to Heaven, and finally 12 Hammers IC Rancid Style.

6:06am         Announcements/Prayers/COT

            PAX counted off 4 HIMs. We then went into Name-o-rama. The following member were present: Larry Legend, Farva, ICB, KOA.

Announcements/Prayer Requests: 

  • Thankful Trot Thursday
  • Tri-City Pantry can donations continue
  • Praise for Swiper and Double Dip at the Sanitarium Shovel Flag Pass today
  • Prayers for patients and families dealing with illness right now


            KOA shared a message today about abundance. He has had a bible passage come up over and over again during the last couple of weeks. It revolves around Abundance. Do not squander the gifts that God has given to you. Cultivate them and turn your 1 coin into 2, your 2 coins into 4, and share with others the rewards you have been gifted with. He reflected on the fact that no one has gone poor by being generous with the abundance they have. He reminded the PAX that during this Holiday season, reflect on the Abundance you have and find ways to share that with others.


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