Wednesday, November 24, 2021|Heavy Metal|Stinson Park, Omaha, NE | 49 degrees, 857% humidity 


24 Pax: Swiper,

QIC: Ferdinand, Doll Face, Girl Dad, Z-Bo, Blackjack, Duracell, Wentworth, Dome, Kill Switch, Q-Tip, Golden Pike, Buns of Steel, Huffy, Sportiva, Stella, Hipster, Bovine, Stapler, Bloodshot, Da Vinci, Spacebar, Borland, Lemon Law, Swiper

5:00 am Pre Pre Run/Ruck: Swiper, Stella, Wentworth, Q-Tip, Spacebar, Golden Pike

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.

5:33 am      Warm-a-rama

We grabbed our weights and we would rifle carry jog around the park in a circle and bring the weights back to the playground.  Then we would jog over to the sitting benches for WAR.

  • 10 Cherry Pickers IC
  • 10 Windmills IC
  • 10 Superman Yellow Sun / Red Sun IC
  • 7Bench sits, get up without touching the bench, touch ground and then touch each toe in the air.  5 count IC.

5:42 am    Pre Thang

We would partner up, find a partner you don’t know, but feel like will help you accelerate.  Start with 10 full extension pull ups.  Partner will spot you and help with legs.  Many of us can’t do 10 pull ups, but together we can.  Switch places.  Then do 10 full extension chin ups with partner spotting you.  Switch.  

Second Partner exercise is have one partner do a handstand with their feet on their partners shoulders.  Hold Balls to the Wall/Plank while one partner does 15 squats. Once done, the other partner will do 25 Derkins, while the first partner sits in a squat position.  Switch.  Repeat once more.  

Final part of the Pre-Thang with partner, is to grab weights and one partner will lay on their back, and other partner will lean on their legs at 45 degree angle.  Partner 1 will start chest down and do 15 Reps of reverse Flys.  Then 15 reverse rows.  Then reverse and sit on your back and do 15 regular Flys and then 15 Incline Bench Presses.  Then Switch.  We would rinse and repeat this two times.

5:52 am    Thang – Weight Time

We grabbed our weights and started with Contra Lunges with an additional Shoulder Press on each Lunge.  We would do this on the grass to the light.  First Lunge, 1 Shoulder Press, Second Lunge, 2 Shoulder Press, etc.  Given the amount of shoulder presses that quickly began accumlulating and the amount of mumble chatter that was unsung, swiper ran up and moved the first light closer.  We did this to the light.  Next we would do Super Mario Jumps with our weights in each hand, we did this to the next light.  We stopped, did Super Mario jumps again back to the first light.  Each time we hit a light we would Al Gore with our weights to the six.  Finally Swiper told the Pax to take two big steps and then Contra Lunge back to the sidewalk.  Stella told Huffy to stop taking extra steps.  The last two pax in were Da Vinci and Doll Face and the group was very energetic encouraging these two outstanding HIMs as they finished.

Then we circle up for some Weight Exercises.

  • 15 Curls at T angle, 15 Curls at 45 degree angle, 15 curls traditional
  • Lat Raises – 15 at T angle, 15 straight out in front
  • 20 Merkins on weights with Arm Lift.  Once we hit 10 and how difficult this was at this point, Swiper modified again and raised his cadence on the 12th exercise to finish the thang.

6:08 am     6MOM

For 6 minutes of Mary we started with 25 Big Boys with one or both of our weights.  Then we did 20 Box Cutters IC.   We finished with American Hammers with a weight, IC, Rancid Style starting with Stella and ending in the middle with Swiper.  This was a 24 count IC, which proved pretty difficult at the end.

5:58am    NOR

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


  • Swiper mentioned the Thankful Trot tomorrow.
  • Huffy and Ferdinand mentioned they are doing a SiteQ swap this Friday.

Prayer Requests: 

  • Homeless, those that go without
  • Police, firefighters, doctors, nurses, teachers and government officials


Swiper read from his Book, “God’s Little Devotional Book for Leaders”.  The heading was “What counts is not the number of hours your put in, the how much you put in the hours”.  Their was a quote from Ephesians 5:15-16 “Therefore be careful how you walk, not as unwise men, but as wise, making the most of your time, because the days are evil”.  

Then there was a story about a surgeon would would take a moment of silence before each surgery.  He was a great surgeon so other aspiring students would ask about his habit of taking time alone, and he mentioned how he always prayed and spoke to the Great Physician, Jesus Christ.  He said he would ask God to guide his hands and his mind.  He became so well known for this, folks would only go to this doctor and no others.

The book then asked folks to reflect on what role prayer played in their lives, at home, work, family, friends, etc.  

Finally Swiper brought it back to the 30,000.  He mentioned the average life span in the US is about 81 years, if you count the days, leap years, etc., on average the typically American lives about 30,000 days.  It seems like a lot but folks like Dome, in the Hate group have already lived ⅓ of those days, and folks like Da Vinci, in the double respect group, or honor respect group to some, have lived over ⅔ already.  He asked the pax to ponder how they are spending those days.  Are they proud of how they use them.  Would they take any days back.  Today could be our last day, so he challenged the pax to use every day to the fullest and spend time praying, reflecting and getting in touch with their Lord.

Swiper led the group out in prayer.

Aye! Swiper

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