Date: Thursday, 3/9/2023

AO: The Maize – Copperfields, West Omaha

Weather: 32°, 100% Humidity, 7 MPH East Wind, Snow

Q: Bayside

PAX (13):  Barbershop, Bayside, Boji, Butta, Crab Cakes, Da Fridge, Fine Print, Hard Hat, Hoser, Irish Car Bomb, Obi-Wan, Stapler, Tardy

UA (1): Griswold

FNG’s (0): None

5:30 – Bayside welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion          5. End in Circle of Trust

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

Not a professional, so modify as necessary.


Completed near the flags.

Side Straddle Hop (x10 IC)

Tappy Taps (x10 IC)

Big Ones (x10 IC)

Cherry Pickers (x10 IC)

The Thang

With it being Bayside’s 1 year anniversary, he decided to replicate the beatdown that Schrute put on when he was an FNG at The Danger Zone on March 9, 2022, which at that time was Schrute’s 1 year anniversary.  Congrats on 2 years, Schrute!  For those who weren’t there, the beatdown was to honor ICB’s daughter Paisley, who was having heart surgery that day, which turned out to be successful.  Each of the follow exercises ultimately spells out PAISLEY POWER.  A few slight modifications had to be made due to the difference of AO options.

P. Prime Time Merkins (20x)

A. Alternating Shoulder Taps (20x IC)

I. Imperial Walkers (20x IC)

S. Side Straddle Hop (20x IC)

L. LBC’s (20x IC)

E. El Capitan (Deep lunge up hill)

Y. Y Raises (20x IC)

P. Plank Jacks (20x IC)

O. Outlaws (10x IC both directions)

W. Werkins (20x)

E. Everest (Lunge, squat, lunge, etc. up hill)

R. Ranger Merkins (20x)

6:10 – Omaha was called and the PAX moseyed to the flags where Sarpy Slammers were completed.  Name-o-Rama followed.

Announcements: Check slack for upcoming events.

Prayer Requests: None.

COT: It’s hard to believe that it’s already been a year since I started F3, but in other ways, it’s hard to believe it’s only been 1 year.  From my FNG post at The Danger Zone to Q’ing 28 times as of today, it’s been a fulfilling journey.  F3 is really what you make it.  Somebody can just go to each beatdown and be present for the fitness, but for me, it’s all the F’s.  Fitness. Fellowship.  Faith.  I am better man because of F3 and I owe a lot to the HIM that support me on daily basis.  Much love!

Took the PAX out in a Ball of Man.



F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Maize ,

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