Thursday January 26, 2023, 0530 hrs sharp we started. It was 9° light wind, with a feel like temp of -5°.

The workout started with the F3 mission statement — The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

5 core principles

1. Free of charge (5 burpees)

2. Open to all men (5 burpees)

3. Always held outside (5 burpees)

4. Led in a rotating fashion (5 burpees) 5. And ends in a circle of trust. (5 burpees)

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

Safety disclaimer, Q is a professional, modify as necessary for there is a real risk of injury.

The following PAX Amadeus, BobSled, H.UPS, Razzle Dazzle, Dozer, Low Flow, Angry Note, Farva, Duracell, Busser, Invictus, Rooney Boss Hog, Beets, No FNG’s And your Q, Irish Car Bomb

Let’s warm up!

Warm-o-Rama. 15 SSH (IC), 15 cherry pickers (IC), 15 imperial walkers (IC), 15 Tappy taps.


Jackass burpee ladder 1 burpee, 2 donkey kicks. 2 burpees, 4 donkey kicks, 3 burpees, 6 donkey kicks, 4 burpees, 8 donkey kicks, 5 burpees, 10 donkey kicks

Switch to Captain Thors — 1 big boy, a twist to each side. We did 15


Irish Car B.O.M.B.S. Pax paired up for a mini grinder.

First Pax AMRAP to total or relieved by Pax

75 Burpees with weights

125 Overhead shoulder presses w/ weights

175 Merkin renegade rows

225 Big boys with weights

300 Squats

Second Pax will side shuffle around the parking lot.

Announcements and prayers

CSAUP Bring canned goods

freed to bleed on 2/17

Halfway house this Sunday 1/29

Polar plunge 2/11

Bryson Trapper brain surgery

Farva’s dad


I started thinking, every morning during the 5 core principles and at the end we circle up. We talk about this circle of trust but was does it really mean. So I started doing some internal thinking and external Google searches to come to a conclusion. The circle of trust has several overlapping layers. A external community or everyone else layer, complete strangers or people you don’t know. An inner layer, acquaintances or people that you’ll talk to but only tell minimal things too. And finally the core. The most important, highest level of trust and vulnerability. Your families and closest friends that know our inner secrets, dreams, goals, and fears.

What’s the most interesting is how the three overlap and interact. So today think about which part of the circle of trust you fall in and how this group brings us all closer to the inner most core. Talking each morning. Expressing our thoughts, dreams, even fears and protecting and pushing each offer to be better.

ICB out. Aye!!

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 Steel Mill

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