Tuesday, February 21, 2023 | The Trident | Sterling Ridge AO | 5:30 AM | Clear, 29 degrees (feels like 17)

PAX: Slick, Roadhouse, Swiper, Canadian Bacon, The Big One, Room Service, Mufasa, Saul, Vandelay, Kielbasa, Almost Famous, Gator, Speed Bump, Flannagan, Ozark, Brazilian, Patchy Adams, Barn Door, Boji, Q-Tip, Chiclets, Skipper, and Wait Time.
QIC: Wait Time

YHC greeted 23 PAX to the Trident on a glorious February morning. Many people know that I am an Indiana basketball fanatic. It might be that people think my favorite basketball coach of all-time is Bobby Knight. I have deep respect for Coach Knight, but he is not my most esteemed coach of all-time. That would be another basketball great from Indiana who is a former Purdue basketball player and UCLA coach, John Wooden. Coach Wooden was an incredible coach and an incredible human being. Among the many things that Coach Wooden created was the “Pyramid of Success.” To this day, former UCLA players (now into their 70s) can remember every element of the Pyramid of Success. When you read those elements, many seem to align with F3: “Friendship” aligns with “fellowship,” “Industriousness” with “fitness,” “skill” with “Q Source.”

Coach Wooden was a teacher. He expected competitive excellence. He taught players “why” they repeated drills in practice. Today, I want to focus on “why” F3Omaha employs certain practices whenever we gather in the gloom. That begins with sharing the Mission Statement, Principles and Disclaimer. Whenever a Q launches a workout, we remind ourselves why we exist and the principles that we always honor. These might seem like trivial details, but these important practices ensure that we provide a consistent experience across the expansiveness of F3Omaha.

The PAX moseyed to the parking garage for warm-a-rama.


SSH x 20 IC
Before beginning hillbillies, we reinforced the importance of leading with the proper cadence. This ensures the Q keeps the PAX organized through clear instructions.

COMMAND: The next exercise is Hillbillies, in cadence!
COMMAND: Starting position, MOVE! [PAUSE] This command ensures that the PAX move to the starting position for the exercise (Hillbillies).
COMMAND: Exercise! This is the command that initiates the beginning of the exercise. Without this command, the PAX may not start the exercise in unison.

Hillbillies x 10 IC | Shoulder Taps x 10 IC | Half Pigeon | Crab Cakes x 10 IC | Shoulder Stretch | Monkey Humpers x 10 IC

PAX moseyed to the parking garage for the Pre-Thang.

PRE-THANG: The Leg Steinl
People Chair x 10 (right leg, left leg, both legs) | Squats x 20 | Hydraulic Squats x 20 IC | People Chair x 10 (right leg, left leg, both legs) | Squats x 20 | Hydraulic Squats x 20 IC

PAX moseyed south to the synagogue amphitheater for the pyramid of success. As we arrived for the THANG, some of the bruisers trailed the PAX. A number of PAX picked up the six. This was a moment to recognize our motto: “Leave no man behind and leave no man where you found them.” Picking up the six, whether it is running with a bruiser as Vandelay often does, or it is running back to the six after completing a destination, is how we demonstrate our motto.


The PAX partnered up for the Thang. One partner ascended the amphitheater’s tiers, and completed a Burpee at the top. The other partner completed these exercises AMRAP until his partner returned from the top of the amphitheater:


PAX moseyed to the roundabout. The bruisers continued onto the shovel flag while these exercises were completed:


PAX moseyed to shovel flag.


Name-A-Rama is not a principle of F3, so it is not required. Video name-a-ramas might even be considered rare across F3Nation. Video name-a-ramas are an embedded practice in F3Omaha. The videos are a great way to learn the names of hundreds of PAX across the region, and the videos engage the broader community on our social media platforms.

CG20 Event: On behalf of the Foundation Board, the Big One expressed gratitude to the generosity demonstrated by the PAX. We will be able to fund additional scholarships in 2023. To date, the Chris Gradoville Memorial Scholarship has funded four scholarships for young men from the community.
RESPECT POP-UP: Paddles will be completing his VQ at Thursday’s RESPECT POP-UP at Burke HS.

PRAYERS: DaVinci (loss of his brother, Spencer).


Many people have referenced Coach Wooden’s Pyramid of Success. I was recently reminded of a story about Coach Wooden that inspired today’s workout. At the beginning of the season, Coach Wooden would begin practice by teaching players how to properly put on their socks and shoes. Coach Wooden implored this level of detail on his players. Properly wearing socks and shoes ensured that players had optimal gear – remember, that players were likely wearing Converse Chuck Taylors – to avoid injury. If socks were not worn properly, players risked blisters. If shoes were not properly laced and tightened, players risked ankle injuries.

Coach Wooden was intentional with every detail associated with a UCLA basketball practice. He became the most prolific coach in NCAA basketball history. He won 10 national championships in 12 years, which included a record of seven consecutive banners.

As F3Omaha grows, it is important that we remain true to the practices that have made our culture and success what it has become. We cannot allow growth to lessen our saltiness. It is important to remember why we employ these practices.

One of Coach Wooden’s most famous quotes was “Make everyday a masterpiece.” We have the opportunity to begin each day with a masterpiece created in the gloom. It is my hope that we wake up everyday intent on making a masterpiece.

We closed our COT with a prayer.

Grace & Peace,

Wait Time

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

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