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Saturday, July 18, 2026

F3 Platte (New World AO)

“Nothing For Granted”

Memorial Stadium, Pawnee Park

75°F, 7mph wind, humid

 

7 PAX: Slammer, Cactus, Hootchie, Disciple, Rancid, Coleman, Beaver 

 

QIC: Beaver (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
• Picking up the Six (F3 Credo)
  • Leave no man behind, but leave no man where you find him.

 

WARM-A-RAMA

At the flags:

• Michael Phelps
• Sun gods
• Goof Balls

At the track:

• Do Wah Diddy (1 lap around the track in single file; lead runner drops off to side to perform 4 merkins, calls own F3 name to alert completed, and rejoins back of line as next lead runner then drops off to side to repeat process)

On the field, ~15 yards each:

• High knees x2, Butt kicks x2, Karaoke x2, hiyahs (kick outs), Marios (skips), walk on toes, walk on heels
• Stretches (touch toes, big ones, downward dog/calf stretches)

 

PRE-THANG

Mosey to guest concession area picnic tables between football field and baseball field

• 20 dips, 20 inclined merkins, 1 minute of step ups (x3)

 

THE THANG

• Group One—stationary exercises from sheet, rotate from abs to legs after each round
  • LBCs, jump squats, flutter kicks, Ohnos or Sumo squats, big boys, Johnny dramas (calf raises), E2Ks (elbow to knees), air squats
• Group Two—lunges (15 yards), Bernie Sanders (back pedal) 25 yards, stop and do 5 beaver merkins (merkin in cadence with a “tail slap” on count 3), jog back to stationary group

 

BONUS THANG

• (x2) On the track, choice of 200m sprint counter clockwise from start line or 100m sprint to the north, meet in north endzone to recover with some air squats and return to north 100m start line, sprint 100m back to south start line.

 

Mosey to the Shovel Flag

 

MARY

All PAX – American Hammers 

 

COT (aka Circle of Trust)

   Name-O-Rama.

   Announcements. 

   Prayer Requests.

 

MOLESKINE

F3 is such a gift and we are blessed to have the freedom to gather and work out together.  Last week at F3 Navy in Valley, Hotwire noted how his contractor from Ukraine made a comment while observing some college guys on the lake having a good time that “that’s what boys that age should be doing; back home, the boys are fighting”.  So often we take for granted our freedom.  We live our lives reacting.  F3 principles are in line with the 4 principles of Authentic Manhood from the 33 Series (Christian video/workbook men’s group reference) which are to reject passivity, accept responsibility, lead courageously, and invest eternally.  We have the freedom to pause and create vision in our lives.  How often do we use our free time for meaningless phone scrolling?  I encourage all to reject passivity and lead your family in a way that honors the good lord above.

Cheers.

 

Ball of Man.

End in Prayer. 

Coffeeteria at The Broken Mug. 

 

SYITG,

   Beaver