Tuesday, September 20, 2022|The Sanitarium |Papillion La Vista High School, Papillion, NE | 72 degrees, 73% humidity, a warm September morning. 

 “17 Brothers (Redux)”

1 Year Anniversary

20 Pax: Swiper, Irish Car Bomb, Shrute, Baby Shark, Sweet Roll, Double Dip, Levy, Stranglehold, Rooney, Biff, Q-Tip, Truck Stop, Brinks, Razzle Dazzle, Squeaky Clean, Sweet Sweet, Styx, Larry Legend, Bayside, Chernobyl, Low Flow, iMac, and Ditty.

QIC:  Farva

5:00 am     Pre Run: Swiper, Baby Shark, Farva, Schrute, Double Dip                                                             

5:30 am    Farva 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.

Farva 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). 

Credo: Leave no man behind, but leave no man where you found him.

Farva reminded 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. Truck Stop informed the group we would mosey.

5:32 am      Warm-a-rama

  • 17 Side straddle hops IC 

5:35 am    Pre-Thang 

We partnered up and took turns running up the hill near the bleachers at the grass football field. At the top of the hill, we did 7 Coupon shoulder presses and 10 Durkins with feet on the fence. This was a total of 17 reps per trip up the hill.  The partner not running the hill was planking while alternating lifting one leg off the ground.

5:47 am     The Thang 

Three group stations with a push group to move the PAX along.

Station #1(Push group): Round 1 : 7 Blockees and 10 Coupon Squats Round 2: 7 Coupon Bent Over Rows and 10 Coupon Squats Round 3: 7 Coupon Curls (For the girls) and 10 Coupon Squats                       

Station #2: Round 1: 17 HR Merkins, 17 Carolina Dry Docks, 17 Bonnie Blairs, Farva beans AMRAP till pushed. Round 2: 17 Workins, 17 Shoulder Taps (IC), 17 Bobby Hurleys, Farva beans AMRAP till pushed. Round 3: 17 Tempo Merkins (IC), 17 Cherry Pickers (IC), 17 Elevator Squats (IC). Farva beans AMRAP till pushed.                                                                                

Station #3: Round 1: 17 Diamond Merkins, 17 Jump Tucks, 17 Burpees, Heels to Heaven AMRAP till pushed. Round 2: 17 Chuck Norris Merkins, 17 Apolo Ohnos (IC), 17 HR Burpees, Heels to Heaven AMRAP till pushed. Round 3: 17 Merkins, 17 Alternating Lunges (IC), 17 Burpees, Heels to Heaven AMRAP till pushed. Group #1 quoted the movie “Super Troopers’ ‘ numerous times during the workout and Farva literally contributed the beans to the Farva beans exercise.                                                    

6:09am    Sarpy Slammers

6:11am    The Name-a-rama was completed – see above for list of those who posted.   


  • Heartland Hope Drive
  • IPC
  • Catamount Complex launch on 10/4 (Not September)

Prayer Requests:  

  • Prayers for Short Sale
  • Q-Tip’s Relative
  • Trench’s MIL

COT        Brotherhood (Redux)

Gentleman and Swipper🤣 (Great to be back where it started, but also a bit sad since I will not be able to post here for awhile because the Catamount Complex is launching)

I found this group because of the death of my friend and his young son…

Thanks Swipper for recognizing a sad clown before I even knew what that was (Not creepy to EH at a funeral 😎)…and for answering my many questions and always being the amazing HIM that you are.

I was probably at my lowest point even before his death…some know of my involvement in an officer involved shooting and some resulting PTSD…combine that with his death and the fact that men in this society don’t have close male friends anymore and you have a recipe for bad things.

So finding this group had be God or the sky Q at work… Somebody knew that I needed this…I don’t want to think where I would be today without this group.

It has been said by many others that stood in this circle, but it is true for me as well “I came for the fitness, but I stayed for fellowship…”

Proverbs 17:17….”A friend loves at all times, and a brother is born for a time of adversity.”….

I lost a brother, but I gained countless brothers in this group to help me through the adversity of life, but also brothers that encourage and praise successes. 

I love and appreciate you guys more than you know.

Swiper led the group out in prayer.

10-7, EOT Farva

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