Thursday, March, 24, 2022|The Steel Mill|Halleck Park, Papillion, NE | 35 degrees, feels like 27 degrees, 92% humidity, wind 10.5 mi/h from NNW. 

 “Lean on me”

14 Pax:     Legolas, High Life, Cherynobyl, Hard Hat, Simmons, Knobs, Duracell, Black Tuesday, Rooney, Girl Dad, Nelly, Shingles, Irish Car Bomb, Swiper

QIC:          Swiper

5:00 am     Pre Pre Run: GirlDad, High Life, Chernobyl, Duracell, Irish Car Bomb, Nelly, Knobs, Black Tuesday, Swiper

5:30 am    Well, like most mornings, this didn’t go as planned.  I got there around 4:45am, plenty of time to set up, but as I was placing lights, ditty ran over to say hello and asked if I was on the Q at the Steel Mill – at that moment, I realized that I forgot my weights.  Ugh!   I then jumped in my truck and headed back to Shadow Lake, which means I would miss the 5:00 pre run.  Mad.  I got back about 5:08 and started setting up the rest of the cones and weights and at that moment I High Life looked at me and I said, go ahead and take off and I will catch up for the 5:10 Steel Mill group.  I went the opposite way and caught them on Halleck road and we circled around Papio Bay.  We arrived back at exactly 5:30am, which I didn’t like, but I jumped right in with  who we are, 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.

I 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.

I then mentioned to the PAX that I am not a professional and today would have a lot of very hard things.  Modify as necessary.  I have not tried all of the things we were about to do.  Push yourself but don’t get hurt.  Workouts are all a suggestion.  From this point forward there is a real risk of injury. I informed the group we would mosey.  We would partner up first.

5:33 am      Warm-a-rama

We would partner up and go for a mosey, we needed up following the Sandlot group out and I told the Pax jokingly to catch up to that running group and we would run with them.  That got some laughs.  We did a small loop and stopped by the baseball fields for my first lights and Circled up:

  • 15 Tappy Taps IC
  • 10 Windmills IC
  • 15 Cherry Pickers
  • 10 Superman Yellow Sun / Red Sun IC
  • 10 Chloe’s IC

5:42 am    Pre Thang

With our partner we would do the following.  It was about 20-25 yards. I partnered with Legolas which was fun and I was able to push him to get better on a number of items.  Start with:

  • Bear Crawl Down and back*
  • Broad Jump down and back**
  • Carry your partner down and back, switch **
  • Wheelbarrow down and back, switch **
  • *Plank to the six ** Al Gore to Six

We Mosey’d back to the shelter, and I was in full modification mode already cutting out a number of items I wanted to do, to keep us on schedule.  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 20 squats. Once done, the other partner will do 25 Derkins, while the first partner sits in a squat position.  Switch.  Repeat once more.  

 5:52 am    Thang – Burn Diamond

We stayed in the shelter to have a quick burn out session.  We would do a few exercises, until 1 Pax had completed the required amount of reps, and we all keep going AMRAP until 1 Pax member gets there.

  • 50 Bicep curls
  • 50 shoulder presses
  • 50 Lat raises – T position
  • 50 Step ups on Bench
  • 50 Shoulder shrugs forward 
  • 50 Forearm curls
  • 50 Shoulder shrugs backwards
  • 50 Bicep curls
  • This ended up being tough and fun.  It was nice to see different Pax be the guy to get to 50 and yell halt and recover.  

We then went out back for a Diamond Grinder, each m

  • Station 1 – Farmer Carry Barbell to cone and back – Push group
  • Station 2 – Al Gore, Tricep Extension (UP) AMRAP 
  • Station 3 – Super Mario Jump with weights to Cone and back
  • Station 4 – High Coupon Hand off – 4 count, AMRAP

6:08 am     6MOM

For 6 minutes of Mary (that was more like 3-4 mins):

  • 25 Rocky Balboa Big Boys
  • 10 Gas pumpers with weights IC
  • 20 American Hammers, with weight IC

6:12 am    NOR

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

Announcements:  

  • I mentioned the ½ on Sunday.  Yogi is on the Q.
  • Heartland for Hope is looking for volunteers.

Prayer Requests: 

  • Paisley, ICB’s daughter, more of a praise
  • Nelly mentioned to pray for his son and he and his M as they are having issues.  He was going to need prayers.
  • Farrell family, Tanner who passed and Jason, Tiffany, Taylor and Tatum

COT        Confess and Share and ask for prayer

As Nelly mentioned he need for prayers for his son and him and his wife, I immediately transitioned into my COT, as it tied in well. I read from James 5:16, “Confess your sins to each other and pray for each other, so that you may be healed.  The earnest prayer of a righteous person has great power and produces wonderful results.”  

I told the pax how we need to be open about our faults with other men.  Open about our struggles, our issues and ask other men for prayers.  It is ok to be selfish and ask for prayers for YOU!

I led the group out in prayer.

Aye! Swiper

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