Tuesday, August 31, 2021|The Trident|Sterling Ridge, Omaha, NE | 67, 99% humidity, Pouring rain, lightning, thunder…..

 “Never to Late”

11 Pax: Swiper, Q-Tip, Big House, Big One, Roadhouse, Overtime, Escobar, Maaco, FNG Andy, Cheap Seats, Convoy

QIC:  Swiper

5:00am          Pre Run: Swiper, Roadhouse, Cheap Seats, Convoy  (the rain stopped, we got lucky!)

5:30am          Swiper 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.   We are growing, new sites in Omaha, new FNGs everyday, and we are 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). Swiper asked do we have any FNGs today?  Yes, we had one FNG today, Andy.  Of course Escobar, F3 Omaha’s

Credo: Leave no man behind, but leave no man where you found him.

Swiper reminded 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. You saw what happened to me at the Farm.  Swiper informed the group we would mosey.  We headed West around the building to the parking garage. 

5:37am                       Warm-a-rama

The rain held off, we were so lucky!   We did the following:

  • 10 Tappy Taps IC
  • 10 Tater Taps IC
  • 10 Hip Holds – We stretched our hands down to our knee on the same side and held for a 10 count and then repeated on the opposite side
  • As the concrete was soaked and I was intent on keeping the Pax dry (minus their own sweat) I audibled off of the 15 Superman Yellow Sun (and 15 Red Sun) IC and we just did traditional Sun Gods IC – 15 each arm.  Swiper then explained we needed to partner up and we would do a 2 man grinder in the garage. 

5:40                Pre Thang -The Parking Garage

Swiper then explained that one of the partners will do Chicken Peckers AMRAP, and if you can’t do Chicken Peckers until your partner returns, then you should do a Wall Sit until the other partner returns.  Partner 2 will run up the stairs, Super Mario Jump around the light pole, do 10 Bonnie Blair’s IC, Broad Jump Back to stairs and relieve partner.  At that point, Roadhouse, the site Q of The Trident said, “I didn’t even know there were stairs over there.”  Swiper smiled and mentally checked the first box, that my reconnaissance was paying off.  We would perform 2 Sets.  We had an odd number of Pax, so Swiper partnered up with Escobar and his FNG Andy.  Swiper stayed with Andy and Escobar did the stairs.  Andy was able to do Chicken Peckers with Swiper until Escobar returned.  We have a solid FNG on our hands.

Swiper called “Omaha” after two rounds of the workout.  We then left the garage to mosey and Swiper had to call his second audible.  There was a river of water running through the grass between the parking lots where we were headed.  So we did an about face, and went back up the stairs to the top of the parking lot and headed East.  At this point it started to rain and Roadhouse said, “So we worked out in the garage when it wasn’t raining and now that it started raining we are leaving the parking garage.”  Mumble chatter began as the rains came down.  Swiper led the group to the first round-a-bout.

5:42                Pre Thang 2 – 2 Roundabouts

Swiper informed the group that we would perform Lunges around the first roundabout, and then we would plank to the six.  Then we moseyed to the next roundabout and Swiper informed the group we would do a Racoon Crawl around the second roundabout, and Al Gore to the 6.  The rain continued to pick up in its intensity.  The Pax were thoroughly drenched at this point.

5:50                The Thang – Leawood Drive

Swiper led the group across Pacific Street where Big One said we were entering his neighborhood.  And then he said, “Oh, I know where you are going.”  Leawood Drive. Swiper led the Pax down this glorious hill that is about .25 miles long (about 1 time around a track) and it is straight up and down with about 6 to 9.5% grade all the way through.  Great for another longer two man grinder.  On the way down – Swiper indicated there are two chicken exits on this ride.  There are two points at which you can turn around early, at Leavenworth Road or Marcy Street, if it’s too hard to climb all the way up the hill.   Swiper then explained one Partner Runs to the top of the hill and back, the other partner starts on these cumulative exercises as a team:

  • 100 Ranger Merkins
  • 200 Flutter Kick IC
  • 300 Seal Claps – Count claps
  • 400 Imperial Walkers – Count each leg as 1
  • 500 Shoulder Presses – Count on up

The pax immediately began the workout and the rain started pouring down.  The street had water flowing down it.  As Pax moved from the Ranger Merkins to the Flutter Kicks – the Rain went from cooling their backs to ouring on to their faces.  It was reminiscent of Andy Dufrane lifting his hands up in the pouring rain after crawling through miles of you know what.  After a few rounds of Leawood Drive, Omaha was called and climbed out of Leawood Drive and headed back for the shovel flags for 6MOM.   As we arrived, we all had a moment of silence and a small scare as the all powerful Trident Shovel Flag had blown over.  This was nothing to do with Folsom’s handiwork and more about the lack of thrust from our boy Roadhouse.  We were about to work on his thrust.

6:05am          6 MOM

  • Swiper fumbled with his Bose Speaker that was soaking wet and his Iphone that his fingers could not “Swipe” on and finally got it opened to play the song “RubberBand Man, by The Spinners.  This song is over 7 minutes long and is perfect for 6MOM.  We would do continuous Pickle Pushers during the lyrics and when the chorus came on, we would flip for Oh Yeahs! and then back to Pickle Pushers when the chorus was done.  Swiper did his best to have the pax resemble a Rubber Band Man.  The rain was pouring, the Pax were laughing and it was a most memorable 6MOM.  We finished about 5-6 minutes of the song.  We closed with two rounds of American Hammers, Rancid Style.

6:11am                        NOR

Roadhouse had mentioned we could go under an awning for the NOR.  Swiper agreed and then called the final audible of the day.  The Pax suffered through the rain, thunder, lightning all Beatdown, Swiper felt they earned the right to post the NOR in the rain.  The Video shows 11 great HIMs.  The NOR was completed – see above for list of those who posted.   We named our FNG Andy – Marciano.


  • Two Club Conundrum
  • Iron Pax Week 0 started today with Sparty, Friday at Westside with Hard Hat and Saturday with JC.
  • Shovel Flag passes at Paradise Island and The Battlefield

Prayer Requests: 

  • Knob’s Father and family

COT  – It’s Not Too Late / Never too late

Swiper spoke about how It is never to late to change things in your life.  It is never to late to call your mother or father if you have not spoke to them in a while.  It’s never to late to spend more time with your kids or your M.  Its never to late to learn a new language or read a new book or learn new skills.   It is never to Late to join F3.  Swiper talked about Q-Tip who is 66 and just started a month ago.  But most importantly it is never to late to find a relationship with your God.  Swiper mentioned each of us in on our own faith journey and as a follower of Jesus Christ, I am always looking to find a deeper and more meaningful relationship with God the Father, and his son, the Savior of the World, Jesus Christ.  Then Swiper told the story from Luke 23:39-43, the only gospel that tells this story on the cross.  When Christ was crucified, he was there with two criminals on his right and left…. “One of the criminals hanging beside him scoffed, ‘So you’re the Messiah, are you?’ Prove it by saving yourself- and us too while you’re at it!’  But the other criminal protested, “Don’t you fear God even when you have been sentenced to die?  We deserve to die for our crimes, but this man hasn’t done anything wrong.”  Then he said, “Jesus, remember me when you come into your Kingdom.”  And Jesus replied, “I assure you, today you will be with me in paradise.”  What a powerful story.  This man, a sinner, found Christ minutes before his crucifixion and death hanging on a cross.  His faith and belief in Jesus saved him in his dying moments.  It’s’ never too late.  I would love to bring any of you to church with me if you wanted. Much Love Brothers! Swiper led the group out in prayer.     Aye!  Swiper

F3Omaha - 2248 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply