Saturday, March 5, 2022|The Pit|Halleck, Papillion, NE | 54 degrees,92% humidity, Wind 78.4 mi/h from SSE.  Wet ground.

 “A Full Year”

24 Pax: Arch, Skittles, Irish Car Bomb, Q-Tip, Gipper, Stranglehold, Double Dip, EarTag, KOA, Speed Square, Khakis, Yogi, Tater Tot, Ferdinand, FNG – Saprano, Paramount, Icy Hot, Knobs, Duracell, Chernobyl, Fun Dip, Baby Shark, Girl Dad, Swiper

QIC:  Swiper and Girl Dad

5:20 am     Pre Pre Run: Farva, Firewalker, Trench, Animal House 

6:00 am     Pre Run with 4 x 4 x 48 Crew: Sparty, Hard Hat, Griswold, High Life + Farva, Firewalker, Trench, Animal House, KOA, Swiper, Girl Dad, Ferdinand, Khakis, Tater Tot, Double Dip, Chernobyl

6:30am Pre run: Baby Shark, Fun Dip, Double Dip

Girl Dad and Swiper showed up around 5:30 and ran around the AO to work on set up.  Swiper was preparing to lead Q Source on Sua Sponte Leader after the workout so he was reading in the car and then found the pod cast of the work out and played it on his phone as they set up for the workout.  

Girl Dad had a deck of death planned and we planted that deck and workout materials behind some trees, that folks reading this and those at the beatdown would learn, we would never get to.  Then we got to the 72nd street underpass for the Papio Trail and we set up a cone with workouts at each corner.    

As Firewalker returned from a pre pre pre run, he mentioned he saw a some cones out on the trail and picked them up.  Typical F3 Omaha humor.

A very large group showed up at 6:00 to show THE LOVE for our F3 Brothers who were doing the 4x4x48 running challenge.  We moved the starting time from 6:00am to 7:00am for today only, so we could all pre run with the Hard Hat, Griswold, Sparty and High Life at their 6:00am run.  It was a lot of run to support them.

It was unseasonably warm and so lots of legs were showing.  At 7:00am Girl Dad welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.  He then mentioned that it was Swiper’s 1 year anniversary of being a member of F3 Omaha.

I thanked everyone for coming out, especially Girl Dad who EH’d me, Skittles, whose VQ it was and Knobs who named me.  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) and Grease Fire counted them out.  There was one FNG today, exciting!  We also would have a Nugent Flag pass, that made it extra special today.  

I covered the Credo: Leave no man behind, but leave no man where you found him.  And we would live the credo out today.

I told the Pax to Grab a partner.   We then hit the pavement to mosey.  The sun was coming up and and it was a foggy morning.  Beautiful sunrise.  At the time I didn’t know it, but Tater Tot was in the back snapping pictures.  There was some beauties! 

7:06 am      Warm-a-rama

I stopped us at the Soccer Fields.  We performed the following exercises. I started us with:

  • 12 Turkish Get Ups

Then Girl Dad took the wheel and we did:

  • 1o Big Ones

Then he looked around the circle and spied his friend Arch and said, we have to honor our friend Arch with some Sun Gods

  • 10 Sun Gods IC forward and 10 backwards

I took control back and we did:

  • 12 Tappy Taps IC
  • 12 Windmills

Then I said we would finish with my favorite WAR exercise.  I got a number of smiles, and then I said motivators.  At that point, Q-Tip commented that he was surprised the last time we were together we only did 6 IC, not 7.  7 it is.  

  • 7 Motivators IC

There was some first time Pax for the Motivators but by the end, they caught on.  Tater Tot was very good at commenting with “Halt” each time it was time to change the SSH exercise and Swiper smiled at the end, as this was the first time he I got through the entire list of exercises without messing up the number or the cadence.  Mumble chatter was flowing.  Then we finished and I yelled Recover!  That concluded the WAR. 

7:25 am    Pre Thang: Gas Burps

I then told the Pax to find their partner and we would run to the Levy hill. I explained that 1 Partner at the top would doing Hand Release Burpees counting as a team up to 100.  Then the other pax would Bernie Sanders up the hill, and to go down the hill they would Crab Walk.  At the bottom they would do 7 Gas Pumpers IC.  Keep going until 100 Hand Release Burpees are Done.  When you are done, either Plank to the six or help the Six Pax do some Hand Release Burpees to get to 100.  All of the Pax helped either get to 100.  It was humid, it had rained a lot, so guys were slipping on the Bernie Sanders, and it was a fun Pre thang.  

We then caught our breath and Swiper counted the Pax off in groups of 4.  We had exactly 6 in each group.  Perfect.  I then led them East down the trail. 

7:35    The Thang – Intersection

I explained that each group would stay at their station until they were pushed.  And one of the stations only had one exercise and would serve as the push group.  

  • Spot 1 – 15 Clap Merkins, 30 Monkey Humpers IC, 20 Carolina Dry Docks, 20 Heals to Heaven IC *Repeat until Pushed
  • Spot 2 – 25 Mountain Climbers IC, 30 T Merkins, 25 Dying Cockroaches IC, 30 Cherry Pickers IC *Repeat until Pushed
  • Spot 3 – 25 Superman’s IC, 2o Lunges, 15 Tempo Merkins IC, 20 Bonnies Blair’s IC
  • Spot 4 – 25 Jump Tucks PUSH to Spot 1

We got through 3 of the stations and Omaha was called.  We skipped the Deck of Death, that Girl Dad had ready, and no one had any clue anyway.

7:50 am     6MOM 

We did 24 Sarpy Slammers IC, Rancid Style. 

7:55 am    NOR

The Name-a-rama was completed – see above for list of those who posted.   We had an FNG and after some good debate, we named him Soprano.  He had a rather DEEEEEEEP voice. 


  • Knobs called out Swiper and congratulated him on his 1 year anniversary
  • Swiper mentioned he was on the Q for the Apex at Halleck on 3/16 at 5:15am

Prayer Requests:  

  • Paisley, ICB’s daughter and her upcoming surgery
  • All of those battling with sickness, viruses, colds
  • Swiper mentioned his Father’s passing and asked for prayers from the Pax for his family and himself


We started with a the Nugent Flag pass. Chernobyl said some great words about having the flag and then even more about the person he was passing it to and the type of leader who he was, and the men he is helping. Chernobyl passed the flag to a Sarpy Legend, Firewalker.

Girl Dad kicked off the COT  with a great congratulation and tribute for me.  He talked about the EH to get me to come out, which was 1 day and one conversation.  He paid me some great compliments about the last year and my acceleration.  

Then I talked about what the last year had meant to me and the great men I have met and have made relationships with.  I thanked Skittles for coming, as he led that first workout, Knobs, for naming and Girl Dad for EH’ing me.  I talked about how the relationships I have met in the last year have meant so much to me.  And I then paused, and said, those relationships have really shown their true colors in the last two days.  I mentioned that I got a call from a police officer on Wednesday, that they found my Dad deceased in his hotel room.  I had an emotional time talking about my dad, but as I worked through it, I talked about the struggles my dad had with Manic Depression and Bi-Polar Disorder.  How I got the call and it was out of the blue and now I have to plan his funeral.  But the Pax of F3 Omaha, specifically Sarpy County have been overly supportive and have really made me feel special and prayed for and loved.  

I then told the group how much I loved them, and appreciated their love and support.  I told Soprano this group was the real deal and I hoped that he would stick around and dive it.   The second F and the third F are the real deal and what makes this group different than any other.

We did the Ball of Man and I led the group out in prayer.

Aye! Swiper

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