Tuesday, Jan. 18 | Sanitarium | Papillion-LaVista High School | 28 Degrees

PAX (18): Double Dip, Swiper, Duracell, Ruxpin, Sunshine (Hate), Squeaky Clean, Schrute, Feeney, Sweet Roll, Baby Shark, Skidz, Borat, Milo, Cobalt (Respect), Firewalker, Nelly, Animal House, Sparty

QIC: Sparty

What a glorious morning! It was 28 degrees and the wind chill was too. However, due to the snow melting, the roads and sidewalks were paved with ice. So a slower pace with short strides was required. I arrived to PLHS a little early for the pre-run, and as expected it was a decent size group. Mumblechatter was great as I learned that there are some hills in Papillion. As we arrived back at the Shovel Flags, we were greeted by 3 HIM knocking out their January Burpees. As the clock struck 5:30am, it was time to get started.

“Welcome to F3, I am Sparty! Do we have any FNG’s this morning? No, great. F3 stands for fitness, fellowship, and faith. Our mission is to plant, grow, and serve workout groups for men for the reinvigoration of male community leadership. We operate on 5 core principles: we are free, we are open to all men, we are always outside, led in a rotating fashion, and we always end in a Circle of Trust. The Disclaimer today is that it is slick, so be careful as we move around a lot.” We all started our watches and took off on our 1st mosey.

We started south to the large parking lot where we stopped for our first exercise:

  • ATMs – 10 AST IC, 10 Tempo Merkins, 10 Merkins

We gathered ourselves and headed south down what I would call an alley behind the school, and wrapped around to the school’s south entrance for our 2nd exercise:

  • ATMs – 15 AST IC, 15 Tempo Merkins, 10 Merkins

As the men rose to their feet, the Site-Q mumbled out something like, “I hope the next time isn’t 20.” Just you wait my good man. We briefly started west down the hill before darting back south towards the business area. We pulled up to Genesis Health Club and had the men line up on the sidewalk just outside where everyone inside could see us. I reminded the men, “Our 1st core principle is that we are free, and our 3 principles is that we are always held outside,” and just then a Sadclown with his new gym bag walked passed as us as I advised the men, “make room men, we have a paying customer making his way by.” This received a few chuckles, then we got right to work:

  • ATMs – 20 AST IC, 20 Tempo Merkins, 20 Merkins
  • Monkey Humpers – 10 IC

I was not going to skip out on an opportunity to do this. I notified the men that we had completed our Warm-a-rama and instructed them to make their way back to campus and to meet on the football field. Along the way, my ears were happy to hear Cobalt (Respect) chuckle with Milo about “Warm-a-rama.” I then had a solid 5 minutes with Firewalker which I greatly appreciated as I miss the days of running with him. As the men arrived one-by-one to the football field, I had them line up at the goal line in the north endzone. I let the men know that we were about to run 100 yards and I asked that they be careful and to not push it too hard and pull a hammy. We then spent the next 15-20 minutes running a 100 yards then stopping to perform burpees. We did 90 total and mixed a few fun ones:

  • Normal burpees
  • Burpee Jump Tucks
  • Hand-release Burpees
  • Slow Pitch Burpees – One Leg Burpees

We took several 10 counts and mixed in a few 5 counts. It was a really quiet group and I tried to encourage the men as we got closer to the end. The PAX that were a part of the Burpee Challenge seemed somewhat satisfied as this knocked out a bunch for them today. We made our way to the flag and wrapped up the only way we should have:

6MoM – Sarpy Slammers – 18 IC

Name-a-rama: Really good energy from the group today as I continue to make it a priority that we don’t fall into the trap that caught the men at Paradise last week.

Announcements: CSAUP & Monthly 1/2 Marathon options. Book club for Freed to Lead is starting and there was a lot of support and encouragement behind this.

Prayers: For the family that is burying their son today. Incredibly sad news and heavy hearts go out to the family!

COT: Today was all about Swagger! To me, Swagger is confidence with humility. Where I believe “Sarpy Swagger” comes from should be credited to Firewalker & Jean-Claude. These two men blazed the path for F3 in Sarpy as they consistently showed up every day/week driving to Omaha to post when there was never any AOs during the week in Sarpy. They laid the groundwork when they planted Titan Alley and Sandlot. From there, things took off. They created a culture that made the PAX down south proud and continually encouraged them to EH, and to visit AOs in Omaha to get to know the men up there as well. There are a lot of great leaders that could also be credited with helping build this, but I think it starts with them.

Our workout today reflected having swagger as we went to Genesis to prove a point, well I made them do it, but then reminded them that if we are going to have Swagger, we need to back it up with putting in the work. And that’s exactly what we did. 100-yard sprints and burpees. I personally want to thank the men from Sarpy as they helped me find my swagger in 2021. This last year I ran my first marathon, and it was these men that carried me through. JC and I strained together for 16 weeks running multiple times a week together. When things started getting tough during my race, I came around a corner and there was Trench to pick me up. When I hit the wall and fell into a dark place, Swiper showed up and helped me push through. When I had a little over a mile left, Firewalker met me on the trail and helped finish out the race with me. Along the way and at the finish line, I was welcomed and celebrated by several of the men from Sarpy! The support I’ve received from you all has been inspiring, uplifting, and helped carry me when I needed it. I’ve been struggling lately and needed to be here today to help get my swagger back, so thank you!

There was a time that I really though that #SarpySwagger needed Omaha. That has changed. F3 Omaha needs Sarpy Swagger!! You all make us better and we wouldn’t be where we are today without you. So I say this on behalf of Douglas County (chuckle, I can’t carry this weight), we thank you! Keep pushing us to be better. Thank you men!



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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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