Wednesday, September 15, 2021|Paradise Island|Paradise Bakery/Regency Court,
Omaha, NE | 56, 88% humidity, cool morning for a running AO

“3 Bones”

19 Pax: Swiper, Icy Hot, Waterboy, The Curse, Sven, Vandelay, Saul, Slow
Piiiiiiiiiitchaaa, Flanders, Second Chance, Stitches, Tater Tot, Finkel, Grease Fire, Z-Bo,
Ice-T, Skipper

QIC: Swiper
5:00am Pre Run: Swiper, Vandelay, Second Chance, Tater Tot, Saul

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? Credo: Leave no man behind, but leave no man where you found
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. Swiper informed the group we would run down to
Harney Parkway for a WAR.

5:37am Warm-a-rama

  • 1o Windmills IC
  • 10 Tappy Taps IC
  • 20 Silent SSH, with a 10 burpee penalty if anyone goes over.
    The group successfully nailed the cadence! We might have had one Pax
    member stop at 19 to be safe, well played. Then Swiper informed the Pax
    to find a ledge or a curb and we would perform:
  • 25 Diamond Derkins
  • 25 Big Boys – with our feet up – Swiper had Vandelay count the cadence on
    this one

5:42 Pre Thang – More running

Swiper informed the group to run the trail between the house, up the hill
to the park and take a right at the park. We ran about halfway around the
park to the hill. Swiper then informed the Pax we would do 11s, with
Mountain Climbers at the bottom of the hill and we would Bernie Sanders
up the hill and then do Plank Jacks IC at the top. Off we went into the
long, wet grass. The Bernie Sanders runs will always bring mumble
chatter to full froth pretty quickly. We progressed about half way or so
through the grinder, and Swiper called Omaha and then informed the Pax
that we would keep heading East on Harney Parkway to Harney Street all
the way up and down the hills to 90th St.

5:52 The Thang – A little more running

Swiper and Flanders lead the way, and at the bottom of the second to last
hill, Flanders looked at Swiper and said, “Are we done?” Swiper smiled
and said, “No. Let’s go all the way up to 90th.” We made it up and
Flanders stopped and took a breath. I informed the Pax following behind,
to turn around and we would meet the rest at the bottom of the hill. We
rallied up and did 100 Rocky Balboa Curb Touches on our own. Then we
did 15 Carolina Dry Docks. We ended with 10 Monkey Humpers IC. Then
Swiper gave the Pax a path back that went North of the park back to
Paradise Bakery. Swiper settled in with the six, Grease Fire and talked
about how cool it was to see his 2.0 at so many workouts, like the last time
Swiper was at Paradise. Also Z-Bo ran close by.

6:10am 6 MOM

We did 10 Flutter Kicks IC. We then did 10 Dying Cockroaches IC and we
closed with American Hammers, IC, Rancid Style.

6:11am NOR

The NOR was completed – see above for list of those who posted.


  • Tater Tot mentioned its not to late to get tickets for the event on
    Sunday at Vala’s Pumpkin Patch. Contact Tater for details.
  • Iron Pax Week 2 chances to post still this week on Thursday at
    Westside Middle School, Friday at Buffet Middle and Saturday at
    the Pit.

Prayer Requests:

  • Knob’s Father and family
  • Kaipust family

COT – 3 Bones
Swiper spoke about how Nebraska has always modeled its defense in football as
the Black Shirts, and throwing the Bones. Well the legendary volleyball coach
John Cook (who Swiper pointed out to Tater Tot and other CU alums in the
crowd) who’s Nebraska Volleyball Team swept Creighton in Volleyball last week,
game up with the 3 Bones, he feels every volleyball player he recruits must have.
Swiper said he felt that this translated well to what it takes to be successful at F3,
especially F3 Omaha. First, a Backbone. Workouts are tough, especially IPC.
You have to dig deep, grind and want to get better. Second, each Pax member
needs a Wishbone. A wishbone, helps you to dream big and have aspirations of
where you can go as a man. Fitness, building muscle, losing weight, running
races, etc. Finally, you must have a Funny Bone. We should always enjoy the
workouts, the fellowship and have fun doing it. Cherish the relationships and
laugh together at tough grinders. Remember to have a Backbone, Wishbone and
Funny Bone! Much Love Brothers!

Swiper led the group out in prayer.
Aye! Swiper

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

Paradise Island

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