February 28th, 2023 – Helix

Mission Statement – to plant, grow and serve small workout groups for men for the invigoration of male community leadership

5 Core Principles:

1.         Open to all men

2.         Free of cost

3.         Always outside

4.         Led in a rotating fashion

5.         Always end in a circle of trust

Credo – Leave No Man Behind, Leave No Man Where We Found Him

Disclaimer – We are not professionals, so modify as needed.

QIC:  Hang Ten (VQ)

Pax (24):  Truly, Pantyhose, Motorboat, Armando, LPC, House Party, Billboard, Bird Man, The Plague, Chowdah, Home Alone, Back Country, Sargent Pencil, Mulligan (respect), Merch, Grease Fire, Frosty (Respect), Slow Pitch, Pig Pen, Bouncer, Kill Switch, Al Borland, Patton (Respect).

Workout (w/ surfer tunes):


Warmarama – focus on upper body stretching…

  1. Side Straddle Hops
  2. Sun-gods forward
  3. Sun-gods reverse
  4. Arm across chest (both)
  5. Arm behind head (both)
  1. Small Wave Workout (school playground)

1’s- 10 pull-ups (push)

2’s Booyah! Merkins w/ partner

(switch x3)


  • Medium Wave Workout (small playground)

1’s 10 pull ups (push)

2’s Clerkins

(Switch x3)


  • Big Wave Beatdown (Big Hill)

In partners:

1st partner: Bernie Sanders (while holding breath)

Top of hill: Surfer Merkins x5. Jog down

2nd parnter: Burp & Merk (until pushed)


1st: Bear Crawl (while holding breath)

Top of Hill: Side staddle hops x5. Jog down

2nd: Burp & Merk (until pushed)

Repeat 3x

Omaha: American Hammers


COT Message: Being present

Illustration about ’94 Northridge earthquake- light pollution distracts from beauty behind. Personal- Daughter mentioned to me that I am always on the phone.

I realized that I can often be distracted by electronic media (light pollution of the phone) and fail to see the beauty going on around me.

Encourage to set the phone down and be present wherever you are, with family, friends, work, wherever.

The problem with the Phone:

  1. It makes us more individualistic
  2. It communicates what it important to us (or not important to us)
  3. It breaks relationship
  4. Keeps us from thinking and processing through our thoughts and feelings

How to be less distracted

  1. Drive without music- helps give quite time to think or pray
  2. Set timer on phone while at home.
  3. Leave phone in room

Outcome: You will see deepening relationships with those around you and be more aware of how you are feeling.

F3Omaha - 4190 posts

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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