Thursday, November 4, 2021| The Maize |Copperfields Park, Omaha, NE | 51 degrees, clear skies

 “Think Less of Yourself”

24 Pax: Unicycle, Gator, Vlasick, Barn Door, Swinger, Cheap Seats, T-Ball, Fine Print, Q-Tip, Lincoln Logs, Ozark, Yodel, Obi-wan, Yogi, OverTime, WaitTime, Mr. Miyagi, Mailman, Rowdy, Longhorn, Ralphie, Firebird, Blades of Glory, Swiper

QIC:  Swiper

5:00 am Pre Run: Swiper, Gator, Mr. Miyagi, T-Ball, Cheap Seats, Barn Door

5:30 am 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.   

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 mentioned we would carry around a coupon today, one Pax would have to rifle carry the coupon above their head the entire time, unless allowed to put it down.  Pax would need to relieve eeach other of the coupon as someone gets tired.

Then Swiper asked the Pax to partner up with a Pax they don’t know that well.

5:32 am WOR

Swiper led the Pax to the Omaha Fire Station #77.

  • Touch Ground and hold – 7 IC
  • Touch Hips – 7 IC each side
  • Motivators – 5 IC
  • Stretch hamstrings – Ankle on opposite knee – pull shin 10 IC
  • E2K / Pretzel Crunch – 15 – each leg

5:38 Pre Thang

We ran to the roundabout at 202nd and G.  There the Pax would have a two man grinder.  The Pax holding the coupon would do 10 Blockees and then pass it to the next Pax who wants to go.  In the two man grinder we would do a series of exercises where one Pax did the exercise and one Pax ran around the block.  We completed the following exercises:

  • 100 Jump Tucks (on Up)
  • 100 Bonnie Blair’s 
  • 100 Box Cutters

Then we ran up the hill in the neighborhood to Cleveland Blvd.  A Pax member needs to rifle carry the coupon again.  At this point, Swiper caught up to Cheap Seats and Barn Door, asked them if the work outs had ever come over here in the neighborhood and I got a resounding no, and felt great.  I instructed them to head to the cone back at the park and then to Al Gore to the six or come pick up the six.  I went and found the coupon for some rifle carry.

5:48 am The Thang

We ran to the hill that splits the park and started with one partner doing 25 Rocky Balboa Big Boys at the top of the hill, so they could decline down with the other partner holding their feet doing 25 Merkins at the same time.  Switch and repeat.  

Then we would perform 11’s with

  • Turkish Get ups at the bottom and Alternating Shoulder Tap Derkins IC at the top. 

The Pax with the coupon would do continued overhead presses with the coupon until they needed to pass.  We got through about 2-4 sets of the 11s before Omaha was called.  Swiper indicated we would head back towards the shovel flag.  Pax would Rifle carry the Coupon.  Many Pax wanted to head for the sidewalk patch back.  Swiper smiled and said let’s go through the grass.  We stopped half way back to the flag.

6:00 am The Thang II

One Pax will Lunge with alternating legs back to the shovel flag while Rifle Carrying the Coupon.  The rest of the Pax will Bear Crawl alongside that Pax staying even or behind them.  Every time that Pax needs to switch out on the coupon – all of the Pax will do 3 Burpees, then begin Bear Crawling Again.  We had the Coupon change Pax about 3 times, and then Swiper indicated to the Pax to switch to Super Mario Jumping, while one Pax still lunged with the Coupon.  Gator covered the last stretch.

6:07 am 6MOM 

Swiper told the Pax to circle up and we will plank for a 10 count per Pax member, every 3 Pax members, we would switch to a Chilcutt Plank for the next 3 Pax members.  We switched back and forth every 3 pax, until he Pax member had a chance for a 10 count.  We ended with American Hammers, 7 IC. 

6:11 am NOR

Name-a-rama was completed – see above for list of those who posted.

Announcements:  

Project Pink’d beatdown on Saturday at the Pit.

First Friday Lunch at Cunningham’s on Friday at 11:30am. 

WaitTime talked about Nugent and passed the Nugent Shovel Flag to Ozark.

Prayer Requests:  

The Group prayed for Knobs and his father Hank, who passed away last week and was being laid to rest today. 

COT

Swiper read from the book, “The Heart of a Leader”, by Ken Blanchard.  The chapter was titled, “People with humility, don’t think less of themselves, they just think of themselves less.”   It’s about how great leaders can check their ego and not fall victim to the addiction to need to be the center of attention.  If we can think more about our people (or substitute family, the F3 Omaha Pax, our neighbors) all of those groups will think more of themselves.  Don’t think we are perfect.  I feel like F3 for me, has been an eye opening, for HUMBLING and grounding force, to show me how to be humble.  Not only do I get humbled on a daily basis, but I see great men, gifted men, all around, going out of their way to, to do a kindness to another man, lift up another man, put another man first, etc.  We need to not only do that in F3, but at home, at work, in our communities, in our faith lives, etc.

Swiper then asked the Pax to take a knee.  Swiper thanked Jesus/Heavenly Father/SkyQ for the opportunity to lead on this fine morning, waaaaay out West at The Maize.  He asked the Lord to bless these men to be humble leaders in F3, at home, at work, in our neighborhoods, communities and churches.  We prayed for the Pax, for Knobs and Hank Austin. 

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.

The Maize

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