Wednesday, May 25, 2022|The Main Stage|Millard South High School, Millard, NE |51, 92% humidity, constant rain

 “Good is the Enemy of Great”

21 Pax: Swiper, Gump, Sashquash, Obi-Wan, Lite Brite, Ozark, Farva, Baby Shoes, Escobar, Baby Shark, Rowdy, Sister Act, Yogi, Barbershop, Fine Print, SawBlade, Ruckspin, Waterboy, FDIC, Amadeus, Band Camp

QIC:  Swiper

4:30am    Pre Pre Run: Thanks for the nudge – Farva +Swiper, Barbershop, Yogi, Escobar

5:00am    Pre Run: Farva, Swiper, Barbershop, Yogi, Escobar, Sister Act, Ozark, Obi-Wan, Amadeus, Baby Shark, 

5:30am    Swiper welcomed the Pax to Paradise Island and got a few laughs, a few smiles and a few looks of confusion.  Then I said, if you didn’t know, I like to run at my Qs.   We would move today.  I welcomed them to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.  

Swiper 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).

It was rainy, wet and soggy and we would love it.

There were no FNGs today.

Swiper reminded the PAX that I am not a professional.  Modify as necessary, especially today with the storms looming and what I had planned.  From this point forward there is a real risk of injury.  

I instructed the Pax we would Mosey South.  

5:35am     Warm-a-rama

We mosey’d down the road to the roundabout.

  • 10 Diamond Taps IC – I tried to do these in a four count and screwed up again.  WIll probably stick to a three count going forward! 
  • 10 Hillbillies IC
  • 10 Windmills IC
  • 5 Motivators IC
  • We would then run South and then West on StonyBrook Drive to 152nd St. 

5:45         Pre Thang 1 – Memory Lane

  • Stop 1 – We would stop at 5611 S. 152nd St.  I would explain my first born son Noah was born here, he is now 17 and my middle child Haylie was almost born here and lived for 1 year here, she is now 12.  This was the first home I ever owned.  I planted that Lilac Bush.  My son jump off the bricks and hung on the rim.  There was a foot of snow when my son was born.  Good Memories.
    • We would do 17 Jump Tucks for Noah
    • We would do 12 Burpees for Haylie
    • We would Mosey to Little Lites
  • Stop 2 – We would stop at the Divine Shepherd Luthern Church.  This is where my son went to preschool and learned to count and his ABCs.  
    • We would do the ABC’s or spell the Alphabet with our legs
    • We would do a pendulum of Merkins, counting by 5s
    • We did:
      • 5 Diamond Merkins
      • 5 Ranger Merkins
      • 5 Chuck Norris Merkins
      • 5 Merkins
      • 5 Werkins
      • 5 T-Merkins
      • 5 Werkins
      • 5 T-Merkins
      • 5 Merkins
      • 5 Chuck Norris Merkins
      • 5 Ranger Merkins
      • 5 Diamond Merkins 
      • 60 Total – for those counting at home – that was a lot

5:58         The Thang – What it means to Serve

  • We would stop at the Tennis courts.  I explained one Pax would attempt to Serve the ball across the net and get it “In” for a serve.  If they did, they chose the exercise and the count.  If they missed, we had 10 burpees. We would complete one lap around the track either way.  We would do this for a few Pax members. 
    • Rowdy stepped up first – into the net – 10 Burpees, 1 lap around the court
    • Barber Shop was next – He was talking a lot of smack.  He smoked a serve, it was in!  He chose Bobby Hurley’s with a twist, 20 reps.  1 lap around the court
    • Sashquash was next, smoked a serve.  Just long.  10 burpees, 1 lap around the court
    • Ozark was next and the last one to serve, way long… he wanted to do burpees.  10 burpees, 1 lap around the court
  • Next we would head back towards the flags…….I told everyone to partner and we would run the hill with your partner.  
    • Run to the bottom.  20 Groiners.  30 Low Dollies – Single Count
    • At the top 20 Bonnie Blairs.  And 30 Werkins

6:08am        6 MOM

  •  20 Freddy Mercury’s IC
  • 21 seconds of Al Gore – Rancid Style count around the circle
  • 21 American Hammers IC, Rancid Style

6:12am        NOR

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


  • Sashquash mentioned he is on the Q tomorrow 

Prayer Requests:  

  • The families and victims of the Uvalde, TX school shooting
  • Our Country, leaders and all children
  • Icy Hot’s friend Mike, lost his mother


We were running short on time. I talked to the group about how a couple weeks ago at the Farm I talked about doing cadence correctly and if something is worth doing, its worth doing right. I then mentioned The Jim Collins Book, good to great. And how he stresses the message that Good is the Enemy of Great. So as we consider our personal lives, our fitness growth with F3, our families, etc – we can can’t get stuck with progress. We have to keep a growth mindset and always be pushing for more. Striving to be better. Don’t settle for good, strive to be great!

I took us out in Prayer in the middle of the circle.

Aye! Swiper

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