AO – October 16, 2021

The Pit

43 degrees; clear skies

Q – Sweet Roll

PAX:  Did It, Rooney, Blart, Squeaky Clean, Ear Tag, Gipper, J.C., County Line (FNG), Farva, Animal House, Simmons, Girl Dad, Icy Hot, KOA, Firewalker, Chernobyl 

Pre Runners: Girl Dad, JC, Farva, Animal House, Firewalker

6:00 AM – YHC welcomed the Pax to F3 – reminding them of the F3 Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership.  

YHC then covered the 5 core principles of F3. 1) Free of charge. 2) Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do not leave them how we found them.


• Sun Gods -10 IC (front and Back)

• Tappy Taps- 10 IC

• SSHops- 15 IC

YHC then remembered he failed to make thedisclaimer earlier so did so during Warm O Ramastating, I am not a professional, (my name is Sweet Roll for Gods sake) so please MODIFY as necessary.

The THANG:  A Trip Down Memory Lane

YHC instructed the group that we would mosey to the ball field across from the duck pond. (onthe way YHC was teased asked if we old reminisce on some not so PG times, and if we would be introduced to Rhonda, the fictional GF that Rooney made up. I told them I have some stories but we would not be revisiting those today.) Once there I explained that this was the first stop down memory lane. On this small field is where my dreams of being Bo Jackson started. I let them know that I had an unassisted triple play on this field. The pax seemed less than impressed. Anyway, I informed that we would be performing a workout called the Field of Dreams. We counted off to 4. 1’s went to first to perform jump squats, 2’s to second base to perform merkins, 3s to third for LBCs, (AMRAP for 1st2nd and 3rd) and 4’s to Home Base to perform 5 Sweet Rolls. 4’s were push group and bear crawls were performed in between stations. Once everyone made it around the bases Omaha was called. 

We then Moseyed across the street to the practice field. I explained to the Pax that this is where the Pop Warner Papio Cowboys practiced. I told them about my old ball coach, Coach Marion and let the Pax know that we would be doing some of Coach M’s favorite drills. I also let them know if anyone was slacking or out of Unison they would have to “get a lap” around the field. (Coach MarionsFavorite saying) Exercised performed, up downs, leg lifts and silent SSHs. Pax members that had to take a lap for slacking, FNG, Fire Walker, Ronney, Farva then all of us as Ear tag messed up the SSH’s. Coach Marion would have pissed so we all had to “get a lap”

YHC called Omaha after the lap and instructed the group that we would mosey to the bridge at PLV JH. YHC also told them since it was a longer mosey that during the run any pax member could yell out LEROY JENKINGS. Once called all Pax members had to stop immediately to perform 5 Burpees. (Leroy F’s everything up) Leroy was called 5 or 6 times on our way to the bridge. Once at the bridge I explained to the Pax that one of the best times as a kid in Papio was to get a blizzard at DQ then to come up on the bridge and to try and get cars passing by to honk. The Pax were put in groups of 2. One member ran the bridge and back while the other completed a list of exercise. Step ups, Johnny Bravos, Bonnies, Chuck Norris Merkins and Diamond Merkins. I asked the Pax that they run across the bridge with the glee of a child. There were plenty of “wees” and other such calls as the Pax ran. Once both members of the group ran down and back over the DQ Bridge Omaha was called once again. 

YHC was short on time so instructed the pax to mosey to Papio Pool but I had to holler LEROY JENKINS one more time. Once at the Papio pool parking lot I explained that when I was a kid this was my home away from home. Lots of time was spent here at swim team and trying to mack on the ladies. (the pax laughed at the thought of Sweet Roll’s skills as a 13 year old) Because of all the swim meets I participated here at this pool I instructed the Pax that we would be performing a medley relay. The Pax were put in groups of 4 and in relay style the groups has to race. 

Backstroke=Flutter Kicks (15)

Brest Stroke=Werkins (15)

Butterfly=Burpees (7)

Free Style=Merkins (15)

We only got through one relay race but every group finished strong. Short on time Omaha was called one final time for a long Mosey back to the shovel flag. 

Name O Rama- performed and then we welcomed FNG Dan into the circle to be named. Dan told the group that he was EH’dby YHC at a neighborhood BBQ a couple weeks ago. I used to live in Applewood neighborhood with Dan. It’s a great hood. Dan explained that it is right on the county line as it just north of Harrison. I believe it was Farva who shouted out County line to be Dan’s new name and it stuck. YHC told County Line that even though he lives in DC he is welcome in Sarpy any time.

Announcements: Launches of Steel Mill and the Foundry this coming Thursday. Remember to continue to donate and support ProjectPink’d

Prayer Requests: We keep Shrute and his family in our prayers, Knobs and his as well also prayed for Chernobyl and his fam. Prayer requests for Pit Stop and his M fighting cancer.

COT: For my COT today, I thanked the Pax for being showing up today. I let them know that there is no way in years past that I would have woken up at 5:00 AM on my Birthday to workout. Its amazing how things have changed in such a short time. I let the Px know that my first post was June 3rd and in that time I have become a happier, and more positive person. There is still a long way to go but im thrilled with where I am at today. I implored them to Q for their Birthdays, that there is no better way to start the celebration. I thanked the group and F3 once again as I ma truly grateful. I then took us out in prayed. 


-Sweet Roll – 41

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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.

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