Monday, November 15, 2021|Stormbreaker|Halleck Park, Papillion, NE | 38 degrees, 80% humidity 

 “I Pledge Allegiance”

8 Pax: Swiper, Animal House, Farva, Grease Fire, Dr. Thunder, Pain Killer, HuHot, Ruckspin

QIC:  Swiper

4:45 am Smurph: Swiper, Farva, Animal House

5:00 am Pre Pre Run: Grease Fire

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.   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.

5:35 am      Warm-a-rama

We stopped at the Parking lot for Prairie Queen Lake.  We performed the following exercises.

  • 10 Turkish Get Ups (Did them in the grass)
  • 10 Tappy Taps
  • 12 Imperial Walkers IC
  • 10 Sprinklers IC (Each Way)
  • 15 Cherry Pickers
  • 15 Plank Jacks
  • 15 Curb Jumps CLOCKWISE – each position (60 in total)

5:42 am    Cold Beer Contra Burpees

In that same parking lot, we did SSHs to the song Cold Beer Calling My Name by Jameson Rodgers, featuring Luke Combs, and everytime the word “Beer” was said, we did a Contra Burpees, which is a Burpee, +1 Merkin each time.  Animal House was quick out of the gate to hit the ground as the first beer reference rolled off Jameson’s tongue, as he is a fan of Luke Combs, so he knew the Beer was coming, like it does in most of his songs!  By the end of the 4 min song, we were doing 10+ Merkins for each Burpee.  Mumble chatter was quick and often.  After that, Swiper had the Pax partner up and we ran under the bridge.  Our First stop was at the end of Sidewalk to do 10 Bobby Hurley’s with a Partner High Five.  Then we ran under the bridge and did 20 Derkins, either on the incline cement or railing.  Next we did 20 Maverick Merkins under the railing.  We ran again to the other sidewalk and did Bulgarian Squats – 10 One legged Squats on your partner’s back while he planks.  We did both legs and then switched partners. 

5:52 am    Two Man Grinder – Bernie Burner

We stopped at the gated community next to the lake on Lincoln Road and we did a two man grinder up 126th Plaza to Grant Plaza.  One Pax would perform the exercise on the cone, the other Pax would Bernie Sanders up the street to the light and then run back down the hill.  They would switch and perform the workouts in a cumulative fashion. 

  • 100 Gas Pumpers IC
  • 100 Mountain Climbers IC
  • 100 Werkins
  • 100 Jump Tucks
  • 100 Apollo Ohno’s
  • 100 Carolina Dry Dock

Most Groups made it to the Jump Tucks, a few were on Apollo Ohno’s and one just started the Carolina Dry Docks.  Omaha was called and at that point a few Pax realized where the temporary Shovel Flag was planted and that a long climb up Lincoln Road awaited them.   We mosey’d back to the shovel flags.

6:08 am     6MOM 

We performed Control Freak Low Dollies.  Swiper would hold them Low Dollie Plank position and say Open when he felt like it.  We did 15 Low Dollies and held our legs for a few minutes.  We ended with 8 Sarpy Slammers IC.

5:58am    NOR

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

Announcements:  

  • Grease Fire mentioned Knobs would pass 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 do they thing of when they think of the United States.  Pax mentioned Freedom, Liberty, The Eagle and then someone mentioned our Flag.  Swiper then spoke the US flag and gave some history and facts about the flag.  Swiper mentioned most of us know the Flag as 13 red and white stripes for the 13 original colonies and 50 white stars for the 50 statues.  But did you also know that color red stands for valor and bravery, the color white stands for purity and innocence and the color blue stands for vigilance, perseverance and justice?  He also gave some other information, like The flag is typically displayed from sunrise to sunset.  He also mentioned that Site Leaders should have a light on our Shovel Flags in the dark.  The flag should not be in the dark.  It should be raised quickly, and not flown in inclement weather – but if we are out in the weather, so can our flag be.  The flag should be displayed on all holidays, on or near the main administrative buildings, and all public institutions.  It should be displayed on or near every polling place, and on or near every school, during school days.  

When it is displayed in a window or flat against a wall, or in a vertical orientation, the “union” field of stars should be in uppermost and in the left corner to the observer.  When the flag is raised or lowered as a part of a ceremony or it passes by in a parade or review, everyone, except those in military uniform, should face the flag with their right hand over their heart.  Swiper then led the group in the saying of our Pledge of Allegiance.  

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.

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