Date:  1-31-23

Weather:  7 F, windchill -3

7 PAX:  Billboard, Little House, Griswold, Hard Hat, Bogey, Sasquash, T-ball

Q: T-Ball 

YHC arrived to plant the flag at 4:42 and mildly disappointed to see no fellow PAX to run with, but didn’t make it all the way here to sit in my truck and wait, so launched on a 5k promptly at 4:45.  On the hill back (steady 1 mile uphill climb), I was greeted by the friendly headlamp and savage spirit of my man Griswold, who led me back to the flag—appreciate you brother!  We arrived to 5 other PAX at the flags and promptly began at 5:15, with YHC stating the F3 Core principles, Mission statement, Motto, and Credo, as well as exercise disclaimer.  We unfortunately had no FNGs, but very stoked to see the HIM who did arrive. 

Warm-o-rama:  We proceeded to do down and back exercises for WOR for appx 150 feet, doing high knees, butt kicks, carioca, Walk lunge with twist (alternating), and hurdler’s stretch with downward dog and Pigeon stretches mixed in.  With WOR concluded, we moseyed through ice and treacherous terrain (solid ice steps) to the track for the pre-thang.  Griswold was at Hard Hat’s side while he deals with his foot injury, embodying picking up the 6!                  

Pre-Thang:  For the PT, we performed exercises below, then ran 100 meters, repeated exercises, and continued this cycle until we completed 1 lap around the track.  We completed an entire lap with 4 rounds through these exercises before moving on to the Thang

  • 5 burpees
  • 10 Merkins
  • 15 SSH IC
  • 20 Flutter Kicks IC

The Thang:  We maintained the group (both for warmth/camaraderie/mumblechatter) and performed 10 reps of each of the 10 exercises, then ran 400 meters (ran 200, then ran back 200 since ½ the track was covered in ice).  PAX made it through 2 rounds and then a final set of 10 burpees before Omaha was called at 5:50am.  PAX then moseyed back to the flags and performed 3 rounds of 15 U-call its, doing Flutter Kicks, Freddie Mercurys, and finishing with Rosalitas.

Set 1:

  • Groiners, werkins, Air squats, LBCs IC, CDD, Monkey Humpers, WWI Big Boys, Diamond Merkins, SSH IC, and Burpees

Set 2:

  • Jump Tucks, Heels to Heaven, Bonnie Blairs, Alligator Merkins, Alt Shoulder Taps, Bobby Hurleys, Box Cutters, Copperhead Squats, Merkins, Flutter Kicks

Set 3:

  • Mountain Climbers IC, Sumo Squats, Gator Spears (10 each side), Big Boys, Knerkins, Low Dollys, Plank x 60 sec, Chillcut x 60 sec, Sun Gods, Burpees

Prayers/Announcements:  PAX encouraged to attend Q source to discuss Q2.7, Targeting.  Chris Gradoville gala/Scholarship night on 2/16.  Polar plunge—contact Toto for more info, Prayers for OPD officers injured in shooting last night, and continued prayers for Sasquash’s aunt Nancy.

Circle of Trust:  I discussed the purpose of Missionality, importance to us having our guardrails right, and forwarding that on to today’s Q source discussion about targeting others to help them get right.  We are presented with many opportunities to do this in our everyday life, but it’s also important to know when to quit things that aren’t to our advantage, no matter how much we’ve put into them.  The book Quit by Annie Duke covers this exceptionally well and offered this to the PAX to consider reading and how it may influence their lives.  The word Quit in our culture is frequently viewed upon as a weak or negative thing, but the ability to see different/better avenues for ourselves (be it through work, family patterns, exercise modifications, etc) may lead us to a much more advantageous place.  Surround yourself with others who are willing to have honest discussions with you about areas in your life that can be readjusted to make sure you are in your D2X and continue to move toward your missionality and to influence others positively through targeting.  YHC led 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.


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