April 23, 2019|Zorinsky Lake Park | AO – Wild Kingdom | 45° & windy

PAX:  Wait Time, Folsom, Saul, Tonight Show, Bubbles, Hard Hat, Chaz, D-League, Peaches, Crab Cakes, Rollbar, The Plague

Q: The Plague

Welcomed 12 PAX to a beautiful morning at Wild Kingdom. The Plague reminded PAX of the F3 mission and provided a disclaimer. The Plague briefly reflected on the F3Omaha anniversary week and today’s theme of fellowship: F3 definition of fellowship is a man’s right relationship with those in proximity to him. Just like lions hunting in packs, the PAX were reminded that a man’s hunt for excellence is easier when done with other HIMs.


PAX moseyed to forest trail entrance for warm-a-rama

  • Seal Jacks 20 IC
  • Squatted Overhead Bat Flappers 20 IC
  • Mountain Climbers 20 IC
  • Alternating Shoulder Taps 20 IC
  • Merkins 20 on down
  • Jump tucks 20 on up

PAX moseyed through the forest to the base of Wild Kingdom’s pride rock aka dam hill.

THE THANG – exercises were performed together as we hunted in PAX

Bottom of Hill

  • High Knees 20 IC
  • LBCs 20 IC
  • Merkins 20 on down
  • Slalom Mountain Climbers 20 IC

Lunge walk to top of hill

  • Bobby Hurleys 20 on down
  • V Up 20 on up
  • Catalina Wine Mixer 10 IC
  • Jump Squats 20 on up

Alligator crawl down hill

  • Burpees 10 OYO
  • Werkins 20 on down
  • Freddy Mercuries 20 IC
  • Plank Jacks 20 IC

Backpedal to top of hill

  • Sphinx Merkins 10 on up
  • Big boy sit-ups 30 on up
  • Single leg lunges 20 IC (10 each side)
  • Jump Tucks 20 on up

PAX moseyed back to the shovel flags.


  • Gas pumpers 20 IC
  • Peter Parker Twist 20 IC (10 each side)
  • American Hammers 30 IC (thanks Bubbles!)

Circle of Trust:

  • The Plague shared on today’s anniversary week theme of fellowship
    • F3 definition: A man’s right relationship with those in Proximity
    • Fellowship helps us to feel a sense of belonging, but only if we are first able to be vulnerable and engage with other members of the group
    • How we respond to vulnerability of others impacts their ability to belong
    • As men, we need to give ourselves permission to make mistakes and be vulnerable
    • The Plague shared how great F3 has been in helping him become vulnerable and in turn created a sense of belonging
    • Once you belong to a group of HIMs you begin to develop faith and through that the Sky-Q reveals your purpose and identity.
    • Mad Props to Wait Time for bringing F3 to Omaha and changing many of our lives forever.
  • TAPS
    • Reminders to check the calendar and get involved with anniversary week events
    • Prayers for members of the PAX were expressed
    • Plague lifted up a prayer to the almighty Sky-Q

Coffeteria was held at Starbucks where we pontificated wildly.


The Plague

F3Omaha - 4302 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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