Friday, March 24, 2023 | Elmwood Park AO | The WOODSHED | 5:30 AM | 31 Degrees, Light Breeze (Feels Like 25)

PAX: Rancid, Black Jack, Woody, Caruso, Penny Marshall, Sandy Cheeks, Stapler, Cheap Seats, FDIC, Lansbury, Gunner, E-85, Tater Tot, Line Dance, Speed Bump, Bovine, Rocket, Polaroid, Khakis, Saul, Ice-T, Vandelay, Ozark, The Big One, Honey Stinger, Smashmouth, Space Bar, Beta Max, Buns of Steel, Slow Pitch, Chiclets, Pee Wee (FNG Francis), Frosty, and Wait Time.
QIC: Wait Time

YHC welcomed the PAX to the gloom of The Woodshed, an OG site always worthy of a (‘get taken to the’) Woodshed beatdown. After sharing the mission statement, principles and disclaimer – we welcomed an FNG – Francis. I reminded the PAX that I wasn’t their friend for the next 45 minutes. With the pleasantries over, we moseyed to the pot-smokers’ grotto for Warm-A-Rama.

WARM-A-RAMA: Broga at the Grotto
SSH x 15 IC | Hillbillies x 10 IC | Hamstring Stretch…walked down to a plank | Shoulder Taps x 10 IC | Half Pigeon | Chuck Norris Merkins x 10 | Half Pigeon | Shoulder Taps x 10 IC | Flip over to back plank and shoulder stretch | Crab Cakes x 10 IC | Monkey Humpers x 10 IC | Garland Pose

Mosey to Park for Pre-Thang

Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC | Merkins x 10

PAX moseyed to UNO stairs at the soccer field.


PAX divided into two groups for the Stairway to Eleven. Group 1 climbed the stairs to do Machtar Ndgiaye while group 2 remained at the bottom of the stairs to do Alarm Clocks.

1 Machtar Ndgiaye x 10 Alarm Clocks | 2 Machtar Ndgiaye x 9 Alarm Clocks | 3 Machtar Ndgiaye x 8 Alarm Clocks | 4 Machtar Ndgiaye x 7 Alarm Clocks | 5 Machtar Ndgiaye x 6 Alarm Clocks | 6 Machtar Ndgiaye x 5 Alarm Clocks | 7 Machtar Ndgiaye x 4 Alarm Clocks | 8 Machtar Ndgiaye x 3 Alarm Clocks | 9 Machtar Ndgiaye x 2 Alarm Clocks | 10 Machtar Ndgiaye x 1 Alarm Clocks

PAX moseyed to shovel flag

6MOM: American Hammers x 34 IC (Rancid Style)

F3OMAHA 5th Anniversary Celebration – April 22. PAX will celebrate five years of F3Omaha the week of April 16 with the week culminating in a convergence at Boys Town on Saturday, April 22. Stay tuned for announcements around the workouts, Second F opportunities and Third F Service opportunities.
NorthStar Event. T-claps to the HIM that served food to the NorthStar Lacrosse Team on Wednesday night.


In recent weeks, I have felt lost. I am in the space between in life. Professionally, I am in the space between two jobs. Personally, my wife and I decided to separate last year. I am in the midst of a divorce, so I am in the space between relationships. Relationally, I am rebuilding my relationship with my kids and it has been really hard.

I know that I write the next chapter of my story, but right now it feels like a shitty first draft. And when writing exists at this stage, you don’t really feel like sharing it with anyone.

In F3, we end all workouts with at COT. It would be nice to have a really polished, hopeful story to share with you. Right now, that is not where I am at. I would love nothing more than to keep privately writing my story and share when its more inspiring. But my hiding the story is only causing me to feel more alone and frozen in the space between.

I have to reckon with the story, and lean into my F3 brothers. My shieldlock and some close F3 brothers have all been incredibly supportive. My shieldlock is a helluva editorial board. They have helped me throughout this chapter of my life. To Vandelay, Ozark and Chiclets – I am grateful for your support.

I know this story will eventually be filled with hope and possibility. I will get over my writer’s block. Thank you for pulling me forward in life and inspiring me to continue writing the story and giving me the space to be me. I love you guys.

FDIC finished with a prayer. I am grateful for his faithful prayers and leadership.

Grace & Peace,

Wait Time

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