“A Biblical Beatdown”

14 Pax: Zorro, Haggis, Nancy, Schrute, FireWalker, Ferdinand, Schnapps, Feeney, Delilah, Trench, Skittles, (G)Rooney, Baby Shark, Swiper

QIC:  Swiper

5:00am​Pre-Run– Swiper, FireWalker, Jean-Claude (Charlie his dog) and Trench

5:30am​Swiper welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   

Swiper then 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).

There were no FNGs today.

Swiper reminded the PAX that I am not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

Swiper instructed the HIMs to find a partner and we would Mosey in two lines.  The last two Pax would do 5 Wojo’s with a partner clap at the top, and then sprint to the front of the Mosey line.  The last two Pax would then drop for Wojo’s and so on…….

5:31 am Warm-a-rama- We mosey to the Veteran Memorial for a Warm-a-rama. Swiped led the group through the following:- 10 Tappy Taps IC- 10 Tater Taps IC- 10 Windmills IC- 10 Iron Cross IC- Mosey again with Wojo’s and Partner Claps

Pre-Thang (Up and Over)- Swiper led them to the Papillion Middle School where he then explained we would have two stations and a push group. We counted off in threes. – The first group headed over to the Papillion Central Office across Washington Street where Station 1 was a Wheel of Merkins. Using the curb, the PAX would do 8 incline Merkins, rotate 90 degrees, do 8 Merkins half on and half off, rotate 90 degrees and do 8 decline Merkins and rotate 90 degrees and do 8 Merkins half off and half on. Rest for 8 count and Rinse and Repeat. – The second group at Station #2 would do 20 Box jumps up on the circular concreate benches, and then 20 Dips. Rinse and Repeat. – Group 3 would be the push group and they would run up and over the Pedestrian Bridge across Washington St. Group three started with 20 Air Squats and 10 Knee Tucks and then pushed up and over to Station 1.- After each group got a full rotations, Omaha was called and we started to Mosey.

The Thang: Walls of Jericho- Swiper led the Pax to the grass and East wall of PMS (Papillion Middle School), where he quizzed the group:- Who Led the Isrealities into the Promised Land? Zorro and Firewalker correctly said Joshua (or Josue as my mother’s Bible spelled it). – Who was Joshua’s Mentor? Firewalker said Moses. Correct.- Why didn’t Moses lead the Israelites into the Promised Land? Zorro said because he didn’t listen to God. Swiper asked for a little more….The correct answer was that he disobeyed God, when God said he would provide water to the Israelites dying of thirst in the desert if Moses would speak to the rock in front of him. Instead Moses Struck the rock with his staff. It poured fourth life saving water for the Israelites, but then God told Moses he would never step foot in the Promised Land. Then the Israelites wandered in the desert for 40 years. – The final question was, what was the first major fortified city that Joshua encountered that he had to conquer. At that point Zorro smiled when he knew what was in store and he said “Jericho.”- At that point Swiper explained we would be doing the Walls of Jericho. Which meant we would perform 7 exercises, with 7 Reps, then would would circle the building, that would conclude 1 rotation. We would attempt to do 7 rotations around the building and then we would SCREAM at the top of our lungs. – After completing the second set of exercises and beginning the second loop around the building, Firewalker said, “how much longer are you planning to go….”At the finish of that loop, Swiper called “Omaha” and the Pax Mosey’d back to the shovel flags. Swiper could sense the relief in the PAX members who might have been anticipating an easy running day and this workout had a combination of running and beatdowns.

At 6:10am the Name-a-rama was completed – see above for list of those who posted.

Announcements:  – Ferdinand mentioned the Official Launch of the Farm was coming up on Friday.

Prayer Requests:  – The Group prayed for injured Pax.  Swiper prayer for Girl Dad and Tiffany and Hallie.

COT- Swiper mentioned he does not like the traditional saying, “No Pain, No Gain.”  He felt it has a negative connotation on growth and progress.  Then he pointed to the shirt he was wearing, which said “Know Pain, Know Gain” and mentioned that is one of his favorite shirts to wear as it takes the idea of growth and what it takes and looks at it from a positive approach.  Everyone must remember that to move forward, to get better, to stretch ourselves and to grow, we must look for and search out ways to stretch ourselves and Know Pain.  Swiper also elaborated on the fact that we are not just talking about physical pain and physical growth, but emotional, physiological and spiritual growth as well.  We also must remember that lives best learning lessons often come at the cost of failure.  So we must Know Pain and not be afraid to fail and learn and grow from it.- Swiper than asked the Pax to come into the middle for BOM and to lay your hands on your neighbor and bow your heads.  Swiper thanked Jesus for the opportunity to lead on this fine morning.  We prayed for the Pax, our families, our community, our leaders and our nation.  And most of all that we could be go forth this day and grow into the men we are born to be.


Aye! Swiper

F3Omaha - 1950 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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