Monday, January 9, 2023 |Mission Forge|Stinson Park, Omaha, NE | 21 degrees, 8.9 mi/h SSW Wind, feels like 10, 37% humidity, a very cold morning. 

 “Focus on the Positives”

15 Pax: Obi-wan, Farva, High Hat, Smurph Turf, Tight Lip, Schnazberry, White Claw, Cop-a-Feel, Eurkel, Griswold, Baby Shoes, Band Camp, Kickstand, Escobar, Swiper

QIC:  Swiper

4:45 am     Smurph: Farva, Escobar, Obi-wan, Swiper

5:00 am     Pre Run: N/A (I think)                            

5:30am – 3:45am wake up,  I think I was up at 2 and 3.  I was traveling south on 168th and approaching Harrison and the light started to change yellow but I was committed, then from the corner of my eye, a Maroon Suburban I recognized came barreling into the inspection from Harrison to go South on 168th and made a hairpin turn right on two wheels in front of me.  The license plate.  SUPAMAN.  I will let it go, I would later find out he missed his turn on 156th, a little grace goes a long way.  Four of us Smurphed.  We got back and there was a good group gathering.  I grabbed my Huffy made Swiper Coupon.  Band Camp saw me and said, oh no, I didn’t know we had to bring coupons today.  I told him, nope, you didn’t.  Just one.

I kicked off the workout and welcomed the Pax to F3 – Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   

Then I covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

I then mentioned our Credo: Leave no man behind, but leave no man where you found him.  I then told the Pax, most of which I don’t see on a regular basis, most of my workouts, allow able opportunities to pick up the six. I ended with a reminder to the PAX that I am not a professional.  Modify as necessary.  Workouts are all a suggestion.  From this point forward there is a real risk of injury.  

I then explained we would have my one coupon with us today.  One Pax would be carrying it at all times.  When we mosey and when we stop, that Pax has to pick a coupon exercises of their choice and do it until another pax reliefs them.  I grabbed it first and said let’s mosey.  We would head North on the trail.

The Coupon in Question

We took a left on Y Street and then up the hill and took a right on 172nd.  I think Kickstand was the first Pax to take the coupon from me.   We ran to Russell Middle School, approximately .77 Miles from the Shovel Flags. 

We arrived and picked up the six once or twice.  Then we went on to the field for WAR.

5:32 am      Warm-a-rama

We lined up on the goal and did:

  • Ran .77 Miles to Russell
  • 10 Tappy Taps IC
  • 10 Windmills IC
  • Inchworm – 3 Crawls, 3 Merkins, Inchworm back up, 3 Knee Touch Lunges – Repeat this 3x

5:42 am    The Pre Thang – Make America Burpee Again (MABA)

Since its January and we have the Burpee Challenge, I have to deliver the 100 Burpees (I am doing this challenge because I dread them).  We would do 10 per minute, for 10 minutes.  If you get done early, you can rest.  Do extra if you want.  100 is enough for me!  

The one pax who had the coupon started doing Blockees – that part was executed according to plan.  Pax started passing that beaut to the left and luckily the Coupon made it to me around set 7.  The 10th minute timed out and the air was full of foggy, Smokey, humid Pax exhaust.  We walked over to the Track.

5:53 am     The Thang: Quarters

We would sprint a ¼ of the way around the track and stop and do the following exercises.  We would keep doing the exercise until one of the Pax go to the number.

1 –  75 Big Boys (I think Baby Shoes was first done, he’s 21, I hope so.)….Baby Shoes also Ran down Farva on the sprint.  It’s a short list of Pax in Omaha that can claim that feat.  Lightening.  Glad I met that guy!  (Think Billy Madison and Steve Bueschimi).

2 – 75 Jump Tucks (Obi-wan somehow was done much faster than humanly possible, but oh well, time was running low so I allowed it….UPDATE – I just text him and he confirmed and said his form was Sh!t, completion of the task was the only option for the Pax to survive. Approved!)

3 –   75 Cherry Pickers IC (Escobar finished first) ….Like any good site Q, watching our time and protecting his home.  I can respect that.

Let’s Mosey Back to the flags. I grabbed the Coupon from  Tight Lipped and started running to the front.  I eventually passed it off and ran in with my new friend Baby Shoes.                           

6:12 am    6MOM

We did the following:

  • 15 Coupon Hold American Hammers IC, Rancid Style

6:13am    The Name-a-rama was completed – see above for list of those who posted.   


  • 100 Burpees a day challenge in January
  • Murph Challenge in January 
  • Training for CSAUP on January 28th.  At the Danger Zone, raising perishables for the Tri-City Food Bank.

Prayer Requests:  

  • Chloe
  • Baby Shoes prayed for Cecil
  • Inspector Gadget and his open heart surgery

COT    Find what makes you happy

So I had a good COT planned.  But it was not to be.  I was lucky enough to be interviewed by Pony Express and The Plague on the Glue-oom Podcast.  That was a ton of fun, and that has prompted me to go back and listen to all of the previous podcasts before me.  The day before this post, I was listening to Roadhouse, running with my dog Bailey in our neighborhood on Sunday.  And was was talking about how we often focus on the negative things in life to get better, but really that we should spend time on things that bring us happiness and joy.  So like all good things in F3, I stole that idea and put my own twist on it.

I talked to the Pax about it being the new year and the of setting goals.  Often the goals we set are around things we are not good and that we want to try and improve at or get better.  I challenged the pax to take a different approach and focus on a goals that center around things you LOVE!  Time with the M, time with kids, workouts you like, things that bring you joy.  When you plan a workout, plan things that you love to do!  I prayed us out.

Aye! Swiper

Leave a Reply