Thursday, February 2nd, 2023 | The Steel Mill | 5:30 AM | 19 degrees |  Wind 3 mph

“Get Wide”

PAX (8): Beans, Dozer, Sweet Roll, Boss Hog, Duracell, Rooney, Bobsled, Busser

QIC: Busser

Pre-Runners (##): Beans, Boss Hog, Sweet Roll, Duracell, Busser, Bobsled (ruck murph)

Busser welcomed the PAX to F3, F3 stands for Fitness, Fellowship, Faith

Busser then covered the 5 core principles of F3. 

  1. Open to ALL men.
  2. Always Free.
  3. Always held outdoors
  4. Led in a rotating fashion
  5. Ends with a Circle of Trust (COT).

Busser shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.

Busser covered the motto is to leave no man behind but leave no man where we found him

Busser asked if there were any FNG’s?  No FNGs

Busser shares with the group he is not a professional.


All exercises performed IC for 10 reps: seal claps, overhead claps, sun gods forward, sun gods backward, cherry pickers, tappy taps, big ones, tappy taps


2:40 plank hold to the Sum 41 song – Still Waiting

The Thang:

3 Stations with a push group – we split into 3 groups so 1 group would be always at a station

Stations were set up in the parking lot – one just south of the shelter, one in front of the shelter, and one just to the north

North Station (push group): 20 overhead tricep extensions, 15 IC pickle pushers, 10 divebombers – after completing all exercises this group walks around the Sarpy speedway (parking lot loop) while completing alternating shoulder presses until they reach the South Station (pushes this group)

South Station: 20 werkins, 20 alternating side squats, 20 lateral raises, 20 leg raises with weight – R&R until pushed

Shelter Station – 45’s curls, 15 arnold presses, 15 alternating lunges, 15 IC LBCs – R&R until pushed


Sarpy Slammers (2 rounds)



Freed to Bleed on 2/17

CG20 benefit fundraiser 2/16

Prayer Requests:

Jane – Sweet Roll’s MIL

Stacy – Boss Hog

Carrie – Beans


My company is going through layoffs – hoping and praying for all those impacted. In reflection during this time, I am glad I have always put my best foot forward and strived to make good impressions. Whether the person/people/project are a pain in the butt, strive to be your best in all accounts.

Busser closed us out in prayer


F3Omaha - 4341 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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