Date: Thursday, 12/15/2022

AO: The Steel Mill – Halleck Park, Papillion

Weather: 25° (Feels Like 12°), 82% Humidity, 18 MPH WNW Wind

Q: Bayside

PAX (14):  Bayside, Beans, Bobsled, Busser, Crankbait, Ditty, Dozer, Duracell, Irish Car Bomb, Kickstand, Mr. Hankey, Mulch, Rooney, Shingles

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.


Side Straddle Hop (x20 IC)

Tappy Taps (x20 IC)

Big Ones (x10 IC)

Sun Gods (x10 IC Both Directions)

The Thang

Now that PAX were warmed up, they went on the mosey with weights in hand over to the baseball fields.  Once there, the PAX counted off into 4 groups.  4 cones were setup at each corner of the field, but the same exercise was being completed by each group.  After each set, which consisted of 50 reps regardless of the exercise, the PAX reconvened at the middle of the field.  Each time the group came back together, a PAX member mentioned their best accomplishment of 2022.   

Alternating Shoulder Taps

Overhead Press

Jump Squat

Big Boys


Hammer Curls

Sumo Squat

Glute Bridge

Side Raise


Dumbbell Swings

6:05 – Omaha was called and the PAX moseyed back to the flags where Sarpy Slammers (with dumbbells) were completed.  Name-o-Rama followed.

Announcements: Freed to Bleed next Friday.  Mental Battle discussion coming up. 

Prayer Requests: Prayers for ICB’s uncle Mark.  Prayers for anybody with cancer.  Prayers for Bobsled.

Sarpy Swole Award:  Presented to Rooney for being a constant HIM at The Steel Mill.

COT: As I started thinking about my COT for today, I realized that this would be my last Q for the year.  I have a lot to be thankful for due to F3 and the countless friends I have made, as well as at home with the health of my family, my job, everything.  Even if somebody is struggling, think back to those accomplishments that made you proud or think how far you’ve come this year.  To take it a step further though, it’s also time to start thinking about our goals for 2023.  We don’t have to conquer the world, but trying to get better each day is a step in the right direction.    

Took the PAX out in a Ball of Man.



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