Monday, November 15, 2021|Stormbreaker|Halleck Park, Papillion, NE | 37 degrees, 77% humidity, 9.8 mi/h W from SSE 

 “Experimentation with friends, outside our comfort zone”

14 Pax: Oblivious, Chernobyl, Duracell, Dirty Bird, Skidz, Levy, Sunshine, Shingles, Mulch, High Life, Arch, Sweet Roll, Flowers, Swiper

QIC:  Swiper

5:00 am     Pre Pre Run: Swiper, Skidz, Chernobyl

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 grab our weights and we were going to mosey around the lake.  I knew immediately that would get some Pax attention, and I got some looks like, “What in the World”?  Levy would later tell Swiper that he told second day new Pax member Oblivious, “You should come to the Steel Mill, don’t worry, they don’t run.” hahahahahahahaha…….we started running with our weights Rifle carry around the pond.

5:35 am      Warm-a-rama

We stopped on the East side of the pond and circled up.  Swiper had the Pax Al Gore to the six or pick up the six.  Then he explained what an Al Gore was to some new Pax.  We performed the following exercises:

  • 12 Turkish Get Ups with weight (As we were on a slight incline, Pax quickly realized this was easier on the decline)
  • 10 Sun Gods IC, with weights – each way – this proved to be very hard
  • 25 Bent over Rows
  • 40 Johnny Drama’s with a Forearm Curl each rep
  • Go on one knee and do 15 curls with your right arm, while your left arm holds weight straight out. Switch arms, repeat
  • 40 Johnny Drama’s with a Forearm Curl each rep
  • Go on one knee and do 15 curls with your right arm, while your left arm holds weight straight out. Switch arms, repeat
  • 10 Merkins with an arm raise IC
  • 25 Front Flys
  • Lay on back – hold weights out in a T, just off the ground – we did this for a 20 count, and the last 10 count, we slow and low.

After this Swiper mentioned that that will conclude the Warm O Rama, to which many Pax looked up at the stars, smirked, laughed and then cried. Swiper then said, let’s Mosey.

5:45 am    Pre Thang: Real Pull Ups+

We rifle carried back to the shelter and Swiper had everyone partner up and we started with 1 Bench Sits with weights, and then Weights to the ground, IC.  Next we would do 10 Full Pull Ups, with your partner supporting your legs as needed.  Switch.  Then 10 Chin ups, with your partner supporting your legs as needed.  Switch.  Then we went to the shelter wall and did Balls to the Wall for a 10 count per Pax.  Pax were around the corners of the shelter, Swiper’s communication was poor and we had a late start.  Mumble chatter was rampant, Pax were bailing out, yours included.  Nice burn.  Then we mosey while doing curls with our weights to the baseball fields.

5:52 am    The Thang – Wheel of Weights

We stopped at the field and Swiper numbered the Pax off 1-6 and you would do AMRAP of the exercise.  The Push station would do Super Mario Jumps with Weights to the Light and back.  We would carry our weights around the circle to the next station making a full loop around the circle each time.  All Exercises would be done with weights.

  • On Six, Flutter Kicks with Shoulder Presses
  • Burpees with weights
  • Lat Raises (Arms in T shape 10, Arm out front 10, Rinse and Repeat)
  • Jump Squats – Weights should hit the ground
  • Bicep Curls
  • PUSH GROUP – Super Mario Jump with Weight around lights

We would mosey back to the shelter………with our weights again.  Swiper looked at the Sandlot group and Farva was not back yet, so we had time for 6 MOM with a twist.

6:09 am     6MOM 

We performed Big Boys with our weights AMRAP, while each pax did 25 Abyss Merkins.  Swiper moved two sets of picnic tables together so we had two Pax at a time doing the Abyss Merkins OYOBNO.  We spotted the first runners at the Sandlot returning as the last Pax were finishing up.

6:10 am    NOR

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

Then we went across the road to converge with the Sandlot.


  • Knobs, KOA and Squeaky Clean mentioned that next week we are collecting cans at every workout, at least 1 can per Pax, per workout.  5 Burpee penalty if you forget.
  • Swiper mentioned that Gobbler is still collecting money for Heartland for Hope to adopt a child for Christmas.  Swiper mentioned that you could find Gobbler’s Venmo account all over town, posted everywhere social media happens.  Please give, there are 40-50 families in need.

Prayer Requests:  

  • Nelly and family


We converged on Farva’s VQ COT.  He spoke about the passing of his best friend, Mark Kaipust, and his Son Taylor, earlier this year on the way to a Nebraska Football game.  He talked about how he saw the video Name O Rama that Squeaky Clean did when we dedicated the run we did at the Sandlot to Mark and Taylor.  Many of us wore either Gross High, Orange and Blue or Creighton Blue.  Then Farva mentioned how he saw a few of his old classmates on the video, including Swiper, who was then at the wake service and the celebration of life.  Farva talked about how Swiper and him spoke and in this time of grieving and sadness, F3 has produced such a great environment of love and caring and acceleration.  Farva mentioned how he has been thinking about this VQ for a while and a week ago he had a dream that he was doing his VQ and his friend Mark Kaipust was in the Name O Rama.  Chilling stuff. Farva read a few of the most impactful Bible Verses he has read lately and thanked the group for everything they have provided to him.

Swiper led the group out in prayer.

At the end of the Prayer we had a Nugent Shovel Flag Pass. Levy reminded Swiper and we circle the Pax back up and Levy passed the Nugent Flag to Skidz, who is was honored to accept and planted the flag in his backyard all day.

Aye! Swiper

Leave a Reply