Saturday, November 13, 2021|The Pit|Halleck Park, Papillion, NE | 25 degrees, 83% humidity 

“My Sacrifce”

15 Pax: Swiper,Feeny, Chernobyl, Borat, Animal House, Double Dip, Fun Dip, Zorro, Girl Dad, Farva, Knobs, KOA, Firewalker, Trench, Duracell

QIC:  Swiper

5:00 am ​Pre Pre Run: Trench, Girl Dad, Firewalker, Farva, Zorro

5:30 am​Pre Run: Trench, Double Dip, Fun Dip, Cherynobyl, Girl Dad, Firewalker, Zorro, Swiper, KOA, Borat

6:00 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.   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). 

There were no FNGs today. 

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. Swiper informed the group we would mosey.

6:10 am  ​Warm-a-rama

We stopped at the Veteran’s Memorial to honor all US Veterans, as it was Veterans Day.  We did the following:- 10 Tappy Taps IC- 10 Tater Taps- 10 Windmills IC- 15 Superman Yellow Sun (and 15 Red Sun) IC- 20 A – Bombs IC

6:18 ​​Pre Thang -Festival of Merkins


Swiper informed the Pax we would do ALL of the Merkins he could think of, 7 each, and then he would open it up for any he missed:- Clap Merkins- TempoMerkins IC- Hand Release Merkins- T Merkins- Shoulder Tap Merkins IC- Alligator Merkins- Diamond Merkins- Ranger Merkins- Chuck Norris Merkins- Merkins- Control Freak Merkins (Down and Up)- Workins- Crucifiction Merkins


We would then recover.  We might have done a recovery or two during the Merkins. The Pax would then partner up in 4s for Abyss Merkins.  Two Pax Plank, one Pax hold their feet, and the Pax do 10-15 Abyss Merkins.  The Pax would then partner up in 2s and do AMRAP incline Merkins, up on their partner, while their partner is in the Plank position.  Then Switch. Then AMRAP Derkins, then switch.  Finally a partner would plank, with their legs on their partner, while the partner does AMRAP Merkins.  Swiper explained You can position your feet anywhere along their backside, with the closer you get to the shoulders, the harder it is.  Fun Dip mentioned you should put your feet on their shoulders so you don’t hurt their back.  A few Pax started to get into a line, with one guys feet on another mans shoulders and so on, so Swiper called an audible and had everyone get into a line.  We did AMRAP Merkins with weight – we got to about 7-8 reps before laughter Swiper then opened up to the group, for any Merkins he forgot.  Chernobyl mentioned Maverick Merkins, Swiper said I am glad you mentioned those, they are coming. KOA mentioned Mike Tyson Merkins.  We did them.  Duracell mentioned full Core Merkins (lifting arms and legs off the ground), we did them.  


The final set of Merkins would be Maverick Merkins.  The Pax would get in a line on the goal line, holding hands, with every other Pax inverted, to do the Upside down, or Maverick Merkin.  They would do this AMRAP, until one Pax Sprinted down and back on the football field, 200 yards total.  They would go to the end of the line, The Pax would switch from holding to Maverick Merkins each time, until each Pax has done the Sprint.  Each Pax got a chance to sprint and then two chances to do Maverick Merkins.  Once we were finished, Knobs mentioned Sphinx Merkins, he said we would do 7, but we ended up doing 15 of them. 


Swiper led the group on a mosey around the middle school to the pedestrian bridge.


6:33 ​​The Thang – Crawling, Walking, Hoping and Lunging


Swiper informed the Pax we would count into 4s.  The 1s would start at the bottom of the stairs and they would bunny jump up the stairs the first time, the second time they cycle through they would jump with only right leg, next time only left leg, then back to bunny hop etc.  2s would Crab Walk down the first second of the ramp, 3s would Bear Crawl the third part of the ramp, 4s would lunge down the final part of the ramp and then jog over to the stairs.  Rinse and Repeat.  Omaha was called and we headed back to the shovel flag.


5:55am 6 MOM


Swiper told the Pax to circle up and we will plank for a 10 count per Pax member, every 2 Pax members, we would do three Merkins, and then switch to a Chilcutt Plank for the next 2 Pax members doing a 10 count. We switched back and forth every 2 pax, until each Pax member had a chance for a 10 count. We ended with 12 Sarpy Slammers IC, Rancid Style IC.


5:58am​​NOR- The Name-a-rama was completed – see above for list of those who posted.   

Announcements:  – Knobs mentioned the Shovel Flag pass on Tuesday at the Sanitarium.   Knobs will pass the flag to Swiper.- Swiper  Mentioned The Apex would be Nov 17 and he will be leading it.

Prayer Requests:  – Tony The Tiger’s Grandmother, who passed- Mulch’s Son- All of those battling with sickness, viruses, colds

COT- Swiper asked the group what does Sacrifice mean to them?  What do you think of?  Pax mentioned, Jesus Christ, Family, Soldiers, etc.  Swiper talked about how sacrifice is required for growth, to accelerate, to win, etc.  We discussed how we EH Sad Clowns and the sacrifices to get up in the Gloom.  Swiper asked who knows the most well known verse in the Bible.  Many Pax mentioned John 3:16.  He asked them to recite it, for God so loved the world, that he GAVE his only son.  He talked about how Abraham took his son Issac up to sacrifice him because the Lord asked him to.  He got to the point where he raised the knife and the Lord told him to save his son.   Swiper asked the group, who made the bigger sacrifice, Jesus Christ who laid down his own life, or God the Father, who willing gave the world his only son, knowing he would die the death he did.  Then Swiper asked the Pax to evaluate their own lives and the sacrifices they make, are they only for themselves or are you making sacrifices for others.  So then he challenged them to make some sacrifices for others in their lives (Family, work, community, neighborhood, church).

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.

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