Friday, November 4, 2022|The Bell Tower|Bellevue West High School, Bellevue, NE | 41 degrees, feels like 34 degrees, raining,83% humidity, wind 14 mi/h from NNW. 

 “250!  Goal Achieved”

12 Pax:     Black Tuesday, Crankbait, FedEx, iMac, Baby Shark, Girl Dad, Busser, Icy Hot, Irish Car Bomb, Uncle Jessie, KOA, Swiper

QIC:          Swiper

4:45am     Pre Pre Run: Swiper, Girl Dad, Irish Car Bomb (Ruck)

5:15 am    I arrived and ICB’s truck was already there.  I prepped and put on my rain gear and set out my flag.  ICB asked me, “Do you plan to run much today?”  Ha ha….I had to laugh.  I said, “Have you met me?”  He told me how he was battling some intense pressure and back pain.  I told him I would just walk / ruck the track.  He did that for about an hour and fifteen minutes, stud.  Girl Dad rolled up.  We would run and explore where I was planning to take us on the beat down today.   I turned to Girl Dad on the way back and asked if there was a Port-a-Potty, and he said, yes, there is Two!  We headed to the track.  Thank The Lord.  Then back to the shovel flags and Pax were gathering.  Studs.  Alright, its 5:15am and 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.  

5:18 am      Warm-a-rama

Headed North between the school and the track and up the hill around the baseball field to the gravel parking lot on the NorthWest corner.  We would do the Warm A Rama in the circle and Circled up:

  • 12 Tappy Taps IC, Clock shape
  • 10 Windmills IC
  • 10 Hip Stretch IC (Forward thrust)
  • 10 Side Hip Stretch IC – Each side

5:28 am    Pre Thang

We would hop the gate and head to the park where we did the Murph Challenge.  We would partner up.  

  • Partner 1 – 10 Knee Ups on the bars
  • Partner 2 – Step Ups on Bench.  AMRAP.  Switch
  • Partner 1 – 10 Pull Ups
  • Partner 2 – Derkins AMRAP.  Switch.

        Then we would mosey in the rain and Wind to Lavern, Shirley’s cousin.

 5:38 am    Thang – Lavern Grind

        We would run down Georgia Ave East to the Kasper Hill.  Here we would group into threes for a three man grinder.   All exercises would be cumulative by the team.  We had 11 with ICB on the track so Girl Dad and I each joined a group of three.  

  • Top Cone 100 Derkins, 200 Cherry Pickers, 300 Low Dollies (single Count), 400 Side Straddle Hops
  • Bottom Cone – 100 Maktar N’dies IC, 200 V Ups, 300 Apollo Ohno’s IC, 400 Toy Soldiers On up

We grinder on this beast of a hill in the rain and made some memories and got better. A lot better.

5:52 am     6MOM

For 6 minutes of Mary:

  • 45 Degrees –
    • 10 Degrees – 10 count
    • 45 Degrees – 10 count 
    • 90 Degrees – 10 count
    • 45 Degrees – 10 count
    • 10 Degrees – 10 count
  • 24 American Hammers IC, Rancid Style (2 loops around)

5:56 am    NOR

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


  • Food Drive for Tri-City Pantry
  • Korver VQ here at the Bell Tower next week

Prayer Requests: 

  • Tin Cup- dealing with cancer
  • Chloe
  • Crankbait and his family

COT        Goals / 250

I talked about the importance of Goal Setting.  I used the acronym SMART – Specific, Measureable, Attainable, Realistic, and Time Bound.  I like to add two things, Write them down, and also tell someone else.  I then talked about how we have to check in on our goals, look at the losses, check in, drop some goals, update some goals, and also celebrate the victories. I set a goal of 250 F3 workouts in 2022.  I completed my 250th workout today!

I led the group out in prayer.  I asked Crankbait to come to the middle of the circle and we laid our hands on our hurting brother and prayed out, lifting them up.

Aye! Swiper

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