Monday, September, 26, 2022|The Octagon|Westside High School Center, Omaha, NE | 35 degrees, feels like 27 degrees, 92% humidity, wind 10.5 mi/h from NNW. 


13 Pax:     Ditty, Beaver, Smashmouth, Rollbar, Khakis, Folsom, Golden Pike, Slow Pitch, Bloodshot, Larry Legend, Farva, Low Flow, Swiper

QIC:          Swiper

4:45 am     Smurph:  Farva, Low Flow, Swiper – Ran to and Met up half way with The District (Khakis, Tater Tot, Hard Hat, Slow Pitch, Invictus)

5:00 am     Pre Pre Run: Golden Pike, Ditty

5:30 am    Well, like most mornings, I showed up and wasn’t the first one there.  It was actually like 4:40am and so I felt good about myself, but that Maroon Chevy Suburban was sitting in the parking lot, if you have ever worked out with Farva, its hard to beat him to a pre pre thang.  That Cat shows up early.  I stretched and Low Flow arrived about 4:43am and we headed North.  I said I wanted to do a little Beatdown recon, so we would run down the stairs and up and down the hills in the neighborhood.  We arrived back at 5:24 am, and I made the rounds talking to the pax.  Lots of friendly faces.  I had met every Pax before except Beaver, which was great.  Cars roll in right at 5:29, then 5:30. Slow Pitch and Khakis from the District.  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 reminded them, if you have been to my workouts, I like to get off campus and I like to move.  We would cover 2+ miles. 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, I said to find someone you might not know that well.  We had an odd number, which means I can jump in with each group.  That worked out perfectly.  

5:33 am      Warm-a-rama

We would partner up and go for a mosey, down the stairs and do the Warm A Rama in the circle and Circled up:

  • 15 Tappy Taps IC
  • 10 Windmills IC
  • 3 Inchworms – 5 Knee Tucks, Inchworm down, 5 Plank Jacks IC, 5 Diamond Merkins, 5 Groiners, Inchworm up, 5 Knee Tucks – Repeat 3 X
  • 10 Superman Yellow Sun / Red Sun IC
  • ***First Modification – I had 5 Motivators IC planned, but I opted to pass – we had a good warm up already.  

5:42 am    Pre Thang

With our partner we would run to the Bridge over Center street going up and 20 Partner Slap Merkins each time we stopped. We stopped at the bottom of the first hill.  We did 20 Partner Slap Merkins.  We then went East, up the hill.  North down 108th and back west at the next block.  We we would pick up the six a lot today, I love that part of F3 as much as anything we do.  At the bottom of that hill, we did 20 more Partner Slap Merkins.  I jumped in with my second group.  We went down and back up another hill and stopped in the first parking lot of the Rockbrook mall.  Each time I told the Pax to Plank or pick up the six.  20 more Partner Slap Merkins.  Once we got to the Bridge, we would do 30 Monkey Humpers IC.  Then 15 Chicken Peckers IC.  We would then run back to the Octagon the same way we came, stopping at the same three spots and we would do 10 partner slap bigBoi’s, and then 15 and 15 partner slap big Boi’s, respectively. 

We ran onto the track and then to the base of the hill.

 5:52 am    Thang – Hill 11s

        Then I explained we would do 11s, up and down the hill as folllows:

  • 11s – 1 WW1 Sit up, Bernie Sanders up, 10 Derkins with feet just elevated or up on the fence.  We did this until about 6:06, I got to around 5 WWI sit ups.

6:08 am     6MOM

For 6 minutes of Mary:

  • Plank for 30 seconds (10 sec count for 3 pax), 10 Merkins, 10 Steps to the right, 10 Merkins, 10 steps to the left, 10 Merkins.  Chilcutt for 30 seconds. 
  • 13 American Hammers IC, Rancid Style

6:12 am    NOR

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


  • Catamount Complex – Pop up tomorrow, launch 10/4
  • Heartland for Hope donations
  • Rollbar mentioned the F3 Article published by The NY Times
  • Khakis had to run and get the coffee ready, I said I will see you soon brother!

Prayer Requests: 

  • Tin Cup- dealing with cancer

COT        Mindfulness 

I explained to the Pax how I have been thinking about how to Slow Down.  Take a breadth, take time to pray and meditate.  Then I explained how I was fooling around with my Apple iWatch, and I found an app called Mindfulness.  I have used the Breadth application, but I noticed a new function called “Reflect”.  When you choose that function, it gets you to calm your mind and reflect on something.   So I clicked the button and it asked us to reflect on something that brings us joy.  We reflected in silence for 1 minute.

I led the group out in prayer.

Aye! Swiper

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