Saturday, April 2, 2022|The Canyon|Gallup Campus, Omaha, NE | 39 degrees, feels like 32 degrees, 93% humidity, wind 11.5 mi/h from NW. 

 “Why not you”

9 Pax:     Joe Buck, Gunner, Farva, FDIC, Cyclone, Spaghetti O, Side Dish, Jeeves, Swiper

QIC:          Swiper

6:00 am     Pre Pre Run: Farva, Gunner, Swiper

6:30 am     Pre Run: Farva, Swiper – Gunner picked up Jeeves

7:00 am    I arrived about 5:57 am and Farva started to talk crap about my typical arrival times……I planted the Sanitarium Flag and off we went.  The wind was blowing a bit and I said let’s head to the bridge, I have cones and lights to set up.  We ran and I set up and then I said to Gunner and Farva, that I wanted to check out the bridge behind The CenturyLink Center or whatever its called…It was a good climb and it got our heartrate’s pumping.  I counted 17 or 18 LightPoles, that may come in handy later..we went back to drop off Gunner and Farva and I headed back again.  After a pit stop and circling around downtown it was time to to kick it off.  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 reinvigoration of male community leadership.  We are all about helping Sad Clowns.

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.   Then I mentioned we would move around and get in some miles so we would observe our 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, I told the Sugar Rays if they make it to the top of Bob’s Bridge either Al Gore or come back and pick up the six.  I asked the Pax to partner up and we oiled mosey.

7:16 am      Warm-a-rama

We stopped at the top of the bridge and performed:

  • 15 Tappy Taps IC
  • 10 Hip StretchesIC
  • 15 Chinooks IC
  • 5 Motivators IC
  • 15 Chloe’s IC

Then we headed over to the Iowa side of Bob’s bridge to the great lawn.

7:26am    Pre Thang – The Great Lawn

Once we picked up the six and I got the group together I talked about how we would in a square and do exercises at each corner.  And once we completed the circle, we would be back where we started.  I asked the Pax to think about their lives and how often when we work on things, it often brings us back to where we started.  We performed 4 corners.

1 – 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks, 5 Superman Yellow Suns/5 Yellow Red Suns

2- 10 Merkins, 10 Mountain Climbers, 10 Plank Jacks, 10 Superman Yellow Suns/10 Red Suns

3- 15 Merkins, 15 Mountain Climbers, 15 Plank Jacks, 15 Superman Yellow Suns/15 Yellow Suns

4- 20 Merkins, 20 Mountain Climbers, 20 Plank Jacks, 20 Superman Yellow Suns/20 Red Sun

7:34 am     The Thang – Up / Down

After this, we recovered and jogged over the to the landing and I had FDIC give us a 10 count.  Then we partnered up and I explained how the 2 Man grinder would work and the exercises.  Some new stuff and doing it at some new areas.  I was without a partner and started alone until Jeeves modified and I partnered with Spaghetti O.  

2 Man Grinder

Run up stairs, at landing 5 Burpees, jump up the ledges, Alligator Merkins back down to the landing.  Rinse and Repeat.

Partner – Sprint down to the light on the trail, 10 Monkey Humpers IC, Sprint Back, 10 Freddie Mercuries IC.  Push 

After completing two full cycles of this grinder, Omaha was called and started the long mosey back.  FDIC and Farva took off, I was with Spaghetti O for half of the bridge and he wanted to walk. I caught Farva and FDIC and we ran in and then back for the Pax as they trickled back.  

6:08 am     6MOM

For 6 minutes of Mary:

  • 10 Box Cutters and then I threw it to Pax to give their favorite Core Exercise
  • Spaghetti O did 10 LBCs IC
  • Farva did 15 Heels to Heaven IC
  • 18 Sarpy Slammers IC, Rancid Style

6:12 am    NOR

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


  • Upcoming 4 year anniversary convergence will be here at the Canyon on 4/23
  • Abide is looking for volunteers
  • Brick Builder will be in May

Prayer Requests: 

  • Spaghetti O shared about struggles he and his M are having and with their child. We prayed for him.  FDIC prayed with him after the COT and I stuck around and offered support
  • Paisley, ICB’s daughter, more of a praise as she is progressing
  • Praying for those traveling

COT        Confess and Share and ask for prayer

I asked the group to think about areas of their life where they could step up, take the reigns, apply for a promotion, asked out a girl, spend time 1:1 with a child, Q a workout, become a SiteQ, change your career, go on a big vacation.  I said, “Why Not You?”  How many areas of life to leave up to “other men”…..we need to be courageous, and that will be contagious…..Step up and take risks, ask for things.  And ask yourself, Why Not Me.

FDIC wonderfully led the group out in prayer.

Aye! Swiper

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