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Saturday, November 29, 2025

F3 Platte (New World AO)

“Prayed For Today”

Memorial Stadium, Pawnee Park

23°F, 14mph wind, snow flurries

 

6 PAX: Rancid, Gospel, Armstrong, Sinatra, DDR, Pelini

 

Co-QIC: Armstrong & Pelini (F3 Omaha)

 

0700 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship and Faith

• The Opening Statements
  • F3: Fitness, Fellowship and Faith
  • Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership
  • Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust
  • Disclaimer: I am not a professional. 
    • Modify as necessary
• Count-Off
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave 

no man where you find him.

 

Mosey to the football field

 

WARM-A-RAMA (Armstrong)

15 side straddle hops

20 sun gods (10 forward, 10 reverse) 

15 tappy taps 

15 high knees 

15 Imperial walkers 

15 butt kicks

 

Mosey to the goal line

 

PRE-THANG (Armstrong)

Run to 20 yd line - 20 freddy mercury’s

Run to 40 yd line - 20 sec plank

Run to 40 yd line - 20 flutter kicks

Run to 20 yard line - 20 WW1 situps

Run to goal line - 20 air squats 

Repeat in the reverse direction back across the field

 

THE THANG (Pelini)

Pax into groups of 2. 

 

Pax begin a “see you when I see you” on the track covered in snow. 

When the partners meet up, they drop and give 20 Carolina Dry Docks, then reverse course. 10 mins total. 

 

Pelini takes the pax to the wall for a 30 count. Then a 30 count walk sit. Another 30 count, and another 30 count wall sit. 

 

Pelini then divides the group up into 2’s for a “two man grinder” on the field. PAX have the choice of running to the 25yd for 3 burpees, the 50 for 2 burpees, the 75 for 1 burpee or the other goal line for no burpees. The corresponding partner is on the goal line doing AMRAP Reverse Lung to 200 followed by AMRAP Ranger Merkins to 100.

 

Mosey to center field

 

POST-THANG (Pelini)

STEINL

30s Plank

30s Chill Cut

10 Merkins

Amazing Spider-Man Left 10

10 Merkins

30s Plank

30s Chill Cut 

10Merkins

Amazing Spider Man Right 10 

10 Merkins

 

Mosey to the Shovel Flag

 

COT (aka Circle of Trust)

   Name-O-Rama. 

   Announcements. 

   Prayer Requests.

 

MOLESKINE

What if tomorrow you woke up with only the things you prayed for today. 

You would have a profound realization of the blessings you take for granted and gain a new perspective on happiness and gratitude.

 

Ball of Man.

Prayer.

Coffeeteria.

 

SYITG,

   Armstrong & Pelini