11/08/2022, 5:30 AM | The Sanitarium | 42 degrees

7 Pre-Run: Boss Hog, Chernobyl, Double Dip, Fun Dip, Mr. Hanky, Razzle Dazzle, Swiper

18 PAX: Bayside, Boiling Point, Boss Hog, Busser, Chernobyl, Crankbait, Double Dip, Dozer, Duracell, Fun Dip, Milo, Mr. Hanky, Rooney, Simmons, Squeaky Clean, Swiper, Uncle Jesse, Animal House.

QIC:  Animal House & Swiper

5:15 AM    Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.  Animal House then attempted to recite the F3 Credo and failed miserably.  Here is the correct version: Leave no man behind but leave no man where you find him.   

Animal House then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT). 

Animal then informed the group that he is not a professional and to modify as necessary.

We had no Friendly New Guys (FNG’s)

Animal House led:


  • 15 Goofballs
  • 15 Side-Straddle Hops IC
  • 15 Big Ones IC
  • 5 Forward Sun Gods IC
  • 5 Backwards Sun Gods IC

Swiper took over and we headed to the Papillion La Vista High School South Gym wall.


15 Donkey Kicks

15 Chicken Peckers IC

Broad Jump to Curb

Toy Soldier Walk back to wall

20 Donkey Kicks

20 Chicken Peckers IC

Broad Jump to the Light 

We then mosey’d back to the flags and we would number off into groups of three.  We would grab one coupon per group.

The Thang

We ran to the track at the bottom of the hill.  Swiper explained we would have a three man grinder.

Pax #1 – Bernie Sanders up the hill with the coupon.  Then at the top the Pax would do 50 Coupon Curls, then 50 Coupon Presses, AMRAP. Push to Pax #2.

Pax #2 – 50 Alternating Shoulder Taps IC and then 50 Mountain Climbers IC, AMRAP.  Push to Pax #3.

Pax #3 – would spring 1 lap and relieve Pax #1

After about 15 mins of this, we went to the middle of the field.  

We did Burpees Minutes, I asked the Pax to do 10 Burpees per minute, on the minute.  If you could push or you were a DIP brother, you could do 11.  If you are Duracell, you could do 12.

We did three sets of Burpees Miniuts..


  • 45 degrees – 10 Degrees – 10 IC, 45 Degrees 10 IC, 90 Degrees 10 IC, 45 Degrees 10 IC, 10 Degrees 10 IC
  • Chloe’s – 15 IC
  • LBC – 15 IC

We then completed Name-a-rama and discussed prayers/announcements.  Lots going on in F3 Omaha and in all of the PAX’s lives.

Prayers & Announcements:

  • Uncle Jesse’s daughter’s recovery
  • Chloe, Swipers daughter
  • For the elections, our country, our veterans
  • Tri City Food Pantry Food drive


  • Things to let go of if you want to be great:
    • Your ego/Selfish Pride/Arrogance
    • Seeking approval
    • Fear of failing
    • Need to always be right
    • Desire to be liked by everyone
    • Need to be in control
    • Hate
    • Surrounding yourself with “yes” people
    • A desire to do for others

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. – Mark Twain

Aye, brothers! Keep accelerating! AH

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