Thursday, February 4, 2022 |The Coop|Swanson Elementary, Omaha, NE | 2 degrees, 11.2 mi/h NNE Wind, feels like -14, 62% humidity, a very cold morning. 

 “3 Things and it starts with NO”

13 Pax: Swiper, Cosmo, Grass Roots, Brazilian, Squirt (hate), Honkey Tonk, BetaMax, Toadstool, Q-Tip (Respect, Respect), Safe Ride, Lansbury, Stella, Folsom

QIC:  Swiper

5:00 am     Pre Run: Swiper, Cosmo and Stella                                             

    The morning started with Swiper showing up plenty early to set up cones at Christ the King Church and then down on the soccer field.   Cosmo was the first to show and didn’t dare leave his car a minute to early.  I was just happy to have another pre runner with me in -14 windshield.  Q-Tip showed up next, which he always shows up when I am on the Q, he is the man!  Safe Ride was no where to be found, so Q-Tip would Ruck Alone, sad.  I had started my watch before I put my mittens on so I guesstimated it was about 5 and said lets go. When we got to the top of the parking lot, another car entered the lot.  I told Cosmo let’s circle back and see who it is.  It was Stella, he quickly dismounted and we were off again.  It was a nice pleasant pre run and the first time I got to talk to Cosmo, where he made it very clear, a Cosmopolitan is NOT his favorite cocktail.  We finished the pre run, met Q-Tip at almost the same exact time at the shovel flags.  As the Pax began to assemble, Swiper did his best job of hosting.  Lots of familiar faces.  Then two very slim, young looking specimen popped out of a car, clearly not dressed for the weather.  I said hello and then Squirt and Honkey Tonk introduced themselves. I heard Honkey Tonk mention that he “can’t believe I forgot gloves today!” Immediately my fatherly instinct’s kicked in and I said hang on, I will grab you some gloves from my truck.  I kicked off the workout and 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.

Then I 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).

I asked if we had any new guys…..We had no FNGs, then I asked if we had any first timers to the Coop.  It was the first time for Q-Tip.  I then mentioned our Credo: Leave no man behind, but leave no man where you found him. I ended with a reminder to 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.  I then smiled and told the group since it is freezing out, we are going to move around quite a bit! Sarpy Swagger style.  I saw some confusion and fear, which were both appropriate.  I said let’s head out in the the neighborhood.  

5:32 am      Warm-a-rama 

We ran to the yellow lines in the parking lot and did bunny hops on each line up the hill.  Then I told the Pax to partner up, with someone they don’t know as well.  With an odd number, I jumped in with Toadstool and Safe Ride.  Then I explained we would stop at each intersection for various workouts.  We first stopped entering the neighborhood at 85th ave and Broadmor for 20 Partner Clap Merkins….This surprising works well with three folks.  Then we stopped at Broadmor and 86th St. And did 10 Bropees.  

At this point Brazilian came on the side of me and mentioned his boss lived at the end of the next block, across the street.  Then he mentioned he has like 6 Nest Cameras.  I was hooked!  Audible ahead.  Then We ran to 86th and Brentwood Rd. And we had one partner put their legs on the other partners body and had them do 20 Derkins while the partner planked.  Then Switch.  Instead of turning into Christ the King Parish parking lot, we kept running South and ran down across the street and into the driveway of Brazilian’s boss.  At that point he mentioned how his boss has posted one time with F3 and mentioned how he is more of a corporate workout kind of guy….thus the name Steam Room was born.  I told Brazilian to lead the cadenance and we did 20 Monkey Humpers IC.  We then ran into the Christ the King Church parking lot for the Pre-Thang.  At that point I heard Stella mention there is a cone in the parking lot, but it was next to 4 regular construction cones, so he thought nothing of it. 

5:42 am    The Pre Thang 

We would circle up for 7 sets of Motivators IC.  I demonstrated the Motivators and then started the 7 count.    It became clear on the first set that many of these 13 Pax had not done Motivators before.  That makes me smile.  We worked our way all the way through and mumble chatter was high and many pax were modifying as necessary.  They listened.  I then shouted Recover!

Then I mentioned to head over to the cone.  I began to get more confused looks as the Pax were finally realizing that we would not be spending too much time in the traditional Coop.  I explained we would do 10 sets of sprints between cones with exercises after each sprint.  At that point I laughed and said we will start at this cone and if you look way down at the other end, there is another cone down there, you can’t see it now but its there.  We lined up and I counted us down 3,2,1 and we sprinted.  I led the first workout 

1 – 10 Contra Burpees On Down – we got to 8 and I said just two more, well, I mean 19 more Push ups

2 – 15 Jump Tucks – Safe Ride led

3 – 20 Chloe’s IC – I led

4 – 15 Control Freak Merkins – Folsom Led

5 – 15 Monkey Humpers IC – Q-Tip Led

6 – 10 Hand Release Burpees – I led

7 – 15 E2K each Leg – BetaMax led

8 – 20 Bobby Hurleys – Stella led

9 – 30 Werkins  – Grass Roots led

We skipped the last set as we were running out of time and we grabbed the cones and headed back to the soccer field.  I asked the Pax to stop at the top of the hill, but I passed on that exercise because of time and we then jogged around the jogging track to the field.  

6:07 am     The Thang 

We basically ran out of time for the thang!  But I wanted the Northerns to try Maverick Merkins – which we use in the south quite often (thanks Double Dip)……I did one big line and explained the concept of Maverick (Inverted) Merkins.  It was quite funny and guys did varying levels of work outs.  The best was when Honkey Tonk and Squirt were trying to hold up Folsom.  He was pulling them around like a rag doll.

6:12am    6MOM

We needed with 13 Sarpy Slammers IC, Rancid style. 

6:13am    The Name-a-rama was completed – see above for list of those who posted.   


  • Abide volunteering needed
  • Blood Drive coming up at the Nebraska Blood Bank

Prayer Requests:  

  • BetaMax asked for prayers for himself, for some things he is going through at home
  • We prayed for Patton to have a speedy recovery from his fall

COT        Be a doer instead of an imposter

The Oracle of Omaha (Warren Buffet) says there are 3 Life Choices that separate Doers from the Imposters.  I look at the F3 group as having a ton of Doers, very successful HIMs in all aspects of business and life, so many of you are already doing these things.  But it is a friendly reminder and I know I need to work on these items!  If you want to be a doer or an achiever, you typically would do these things:

  1. Learn to say NO! To most things – this can be controversial…….but it is said to be the difference between successful people and REALLY successful people.  Like everything there are extremes and exceptions.  The context is most busy people are are driven by doing more, not less.  We want to avoid crashing and burning.  Often times this means saying no to bright shiny objects that can take us away from what is really important. 
  2. Surround yourself with people operating on integrity – Integrity is non-negotiable.  Only hire and work with people who have it.  The vast majority of F3 Pax have it, which is what makes this group great.   Buffet mentions, “If you are going to get someone without Integrity, you want them to be lazy and dumb.”  You want to be around people with an orientation towards the truth – Whether acting on it or speaking on it.  It’s being someone who will display uncommon honesty, treat others well, reject political dividends and bring people together to achieve real results.
  3. And the final principle is to Increase your knowledge daily – Go to bed a little smarter each day (the Buffett Formula) – just like investing.  “That is how knowledge builds up, its like compounding interest.”  Read, Talk to folks, listen to Podcasts, etc.  Keep Accelerating.  

So in summary, Doers do these three things:  Same No to more things, Surround themselves with people of Integrity and increase their knowledge daily.   Just think, today you said NO to sleeping in, You surrounded yourself with great HIMs of Integrity and you increased your Knowledge, you are well on your way!

Swiper led the group out in prayer.

Aye! Swiper

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