Halleck Park, Papillion, NE | 65 degrees, Rainy, Overcast and Humid

20 Pax: FireWalker, The Plague, Girl Dad, Ear Tag, Baby Shark, Swiper, Boiling Point, Trench, Armbar, Double Dip, Fun Dip, Squeaky Clean, Knobs, Skittles, Levy, Smashmouth, Gobbler, Sweet Roll, FNGs Josh Tungland and Mike Schroeder. 

QIC:  Swiper

5:00am           Pre – Pre-Run– Swiper, FireWalker, Saluki, Jean Claude (and Charlie his 2.1), Armbar, Girl Dad, The Plaguue, Trench

5:30am           Pre-Run – Swiper, FireWalker, Saluki, Armbar, Girl Dad, Baby Shark, Knobs, The Plague, Trench, Ear Tag, Double Dip

                                    Ruck – Boiling Point, Sweet Roll

6:00am           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.   He also mentioned that they were an International Organization now.

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 two FNGs today.  Josh Tungland and Mike Schroeder.  See NOR for F3 names.

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 of the path we would run, which was to hit the Papio Trail, go East, we will go under 72nd and then loop back under on the North Side of the Creek and run to the parking lot behind the YMCA.

6:05 am                      Warm-a-rama

  • We ran around the lake at Halleck and then to an open area in the grass for a Warm-a-rama.  Swiper led the group through the following:
  • 10 Tappy Taps IC
  • 10 Windmills IC
  • 10 Cherry Pickers IC
  • 20 Silent SSH IC (10/10) – 20 Burpees if we screw up.  We had a few Pax that went over.  Swiper led the Pax through 20 Burpees.
  • Pendulum of Merkins
    • Start with 5 Werkins, 5 Merkins, 5 Ranger Merkins, 5 Derkins, 5 Ranger Merkins, 5 Merkins, 5 Werkins
  • 10 Dying Cockroach IC
  • Pendulum of Merkins
    • Start with 5 Derkins, 5 Ranger Merkins, 5 Merkins, 5 Werkins, 5 Merkins, 5 Ranger Merkins, 5 Derkins
  • 10 Dying Cockroach IC
  • We then moseyed over to the shelter and jungle gym by the shovel flags.

6:15 am                       Pre-Thang

  • Swiper then instructed the Pax, We would do the following five workouts AMRAP and 1 push group running a loop.
    • Mountain Climbers
    • Pull Ups
    • Dips
    • Box Jumps
    • Chicken Peckers
    • Run Parking Lot Loop

6:30                             The Thang Pt 1 :  Circle

  • Swiper led the Pax to the baseball diamond for a rotating workout.
  • Push Group 
    • Each Pax Throw the Frisbee to another Pax Sprinting at least once to catch it
    • Each Pax Sprint to catch it at least once
  • Sun Gods – 20 and switch – AMRAP
  • Carolina Drydocks – AMRAP
  • Windshield Wipers – Swiper’s Wipers – AMRAP
  • Alternating Side Squats – AMRAP
  • Low Dollies – AMRAP
  • Apollo Ohno’s – AMRAP
  • Big Boys – AMRAP
  • Plank Jacks – AMRAP
  • Gas Pumpers – AMRAP
  • Groiners – AMRAP
  • Jump Tucks – AMRAP
  • SHIPS – Shoulder Taps, Hip Taps – IC (4 count) – AMRAP
  • After we Finished a full revelation, we moseyed to some shade in the park.

6:45                6 MOM

  • Swiper had the group circle up and asked a few Pax for their favorite core exercise.  We would do 20 of each.
  •  
  • Douple Dip chose Big Boys
  •  
  • Levy chose LBCs
  •  
  • Smashmouth chose Box Cutters
  • The group performed Sarpy Slammers

At 6:57am                   NOR

  • The Name-a-rama was completed – see above for list of those who posted.   Josh Tungland received the name Chernobyl and Mike Schroeder received the name Chlorophyll. 

Announcements: 

  • We talked about the Brick Builder events on June 11 and 12.
  • Squeaky Clean mentioned the Blood Drive on the 18th.  Spots are filling up, but there are still more to go.  Swiper mentioned he planned to post at Golden Spike that am and then go give blood.

Prayer Requests: 

  • The Plague brought up Knobs Dad
  • Gobbler’s father in law

COT

  • Swiper asked the Pax How many hours are in a week?  Double Dip said 168.  He was right.  Swiper mentioned that every person has the same number of hours…why do some people accomplish so much more than others?
  • Priorities  – High Achievers determine in advance what they want to do and then tackle tasks in order of importance
  • Q – If someone were to determine your priorities by looking at the way you spent the last 168 hours, what would they decide are your priorities?
  •  
  • Part II- is you need to have Goals in Life
  • SMART – Specific, Measureable, Attainable, Realistic, Time Bound
    • I also like write them down
    • Tell someone else about them
  • Set goals annually
    • Work / Family – How about taking your M out once a week?  Once a Month?
    • Take Kids out 1:1
    • Challenge – Set an F3 Goal
  •  
  • Swiper led the group out in prayer, Thanks God / Sky Q for Chernobyl and Chlorophyll, the Pax who made it out, the great weather and great morning, our leaders, our health and our family members health.  We prayed for Knobs father and Gobbler’s father in law.
  • Swiper hosted the coffee on site from Dunkin Donuts…..

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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