Tuesday, November, 22, 2022|The Sanitarium|Papillion LaVista High School, Papillion, NE | 35 degrees, feels like 27 degrees, 92% humidity, wind 10.5 mi/h from NNW. 

 “Shovel Flag Pass – Swiper to Double Dip”

42 Pax:     Girl Dad, Wentworth, G-String, Boss Hog, Fun Dip, Mortar, Ditty, The Plague, Dozer, Duracell, Slow Pitch, Kickstand, Schrute, Skidz, Scoober, Oompa, Retweet, Rooney, Feeney, Firewalker, Truck Stop, Crankbait, Mr. Hanky, Uncle Jesse, Busser, Squeaky Clean, Jean Claude, Sparty, Black Tuesday, Milo, Tips, Chernobyl, Low Flow, Amadeus, Lucky Charms, Knobs, Tater Tot, Baby Shark, Levy, Sweet Roll, Double Dip, Swiper

QIC:          Swiper and Double Dip

5:00am     Pre Run:  Swiper, Double Dip, Tater Tot, Firewalker, Jean Claude, Wentworth, Oompa, Slow Pitch, Chernobyl (+130 pull ups), Fun Dip (+130 pull ups), Low Flow

5:30 am    Well, butterflies and emotions sunk in the night before….I knew this day would be sad….I arrived at 4:45am, and I made it down to the turf for set up.  Pre Run crowd was big.  We hit it at a good pace…..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.  

Then I talked about today being a great celebration for a leadership change.  A big upgrade to Double Dip.

5:33 am      Warm-a-rama

We would mosey.  Down the ramp and on the track we would Do Cherry Pickers IC while we ran half of the track and then back up the hill.  Then we would run over to the big parking lot for a brief WAR.  I asked the Pax, what is my favorite warm up exercise?  Many yelled out – Motivators!

  • 6 Motivators 
  • 12 Tappy Clocks IC 

        We then mosey’d over to the Tennis Courts where Double Dip explanined we would be breaking into two groups for some dodge ball plus.

5:42 am    Pre Thang – Tennis Court Fun

  • Spilt up in 2 groups: Switch every 4 mins

Group 1 – “Playing “free for all” dodgeball”

Rules: Anyone can get anyone out.  Once you have been hit, you have 11 merkens, or 11 big boys or 11 cadence mountain climbers.

Group 2 – “Wait group”

Rules: The group has to amrap the following exercises= 21 Apollo Onos(in cadence), 21 Maverick Merkins, 21 donkey kicks.

5:50 am    Quarters

We would run to the turf field and Swiper would explain we are going to cut the field into Quarters.

First 25 – Bear Crawl

Second 25 – Super Mario

Third 25 – Crab Walk

Fourth 25 – Broad Jump

Perform 3 Burpees 

Sprint Back. Rinse and Repeat.  We broke up the groups that if you F3 Name started with M or later in the alphabet we would start with 10 Mountain Climbers IC.  Then we would start.

6:08 am     6MOM

For 6 minutes of Mary:

  • 30 Chloe’s IC
  • Sarpy Slammers IC, Rancid Style.  Each Pax would hold the Gross High orange and blue basketball and their cadence count would be G-H-S -fro the Gross High Cougars who played in the Class B state title game that night. I got about 80% of the Pax to do that successfully, I will call it a win.

6:12 am    NOR

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


  • Collecting Cans for Tri-City Food Pantry
  • Thankful Trot Thursday – ½, 10k, 5k, Ruck, Beatdown, and Fellowship to follow

Prayer Requests: 

  • Tin Cup- dealing with cancer
  • Uncle Jesse prayed for the Rhodes family
  • Chloe
  • Lindsey – Pit Stop’s M

COT        Thankfulness / Leadership Pass

Swiper – My COT was all about what I was thankful for and what lead me to this point.  I started with thanking Girl Dad, for the easiest EH in F3 Omaha.  We were at the Landing in March of 21, wearing masks, and I was coaching his daughter.  We were standing next to each other with another coach, that coach left and Dave and I started talking.  He explained his name was Dave Hillyard and after a while I remembered seeing him on Twitter.  I said what was that video on Twitter in the snow in the pitch dark?  He explained (it was his VQ at the Sanitarium)….and he asked me to go out the next day. He explained we would work out, etc.  I was clueless.  He then said, some guys will run a 5k before the workout.  He said a few guys even run a 10k before.  I said, well, we might as well do the entire thing.  

As we started the first pre run, a guy asked my name. Josh Fochek I said. Another guy said, “Is your Wife’s name Katie?” That got me a little nervous. (Everybody’s a little nervous….) Then he asked, “Do you have a dog named Bailey?” Ok, now its getting weird. That’s when Baby Shark introduced himself and said he had Reba, Bailey’s sister. And he lived a block away and we had never met. Our dogs played together that afternoon. Connections in F3 were forming quickly. The workout went on for Skittles VQ, which I did not understand what that was at the time….its was tough and hands were cold. We played knock out at the end and I thought, ok, now I will show these guys what I am made of….Airball. I couldn’t lift my arms.

Then at my third post was at the Sanitarium, here and PJ Schrute was an FNG, he coached my daughter Haylie in soccer.  Connections.  I named him Schrute that morning.

The next day I went to Paradise Island.  A guy approached me that I frankly could not remember his name as I had not seen him in 25 years.  He was yelling my name.  It was Roadhouse.  We went to college together.  He stepped in a huge puddle of muddy water, and got soaked.   It was memorable Gloom.  That is the first time I met Tater Tot, he approached me, said hello and chatted for 20 seconds with his infectious smile.  Connections..

I have great memories on pre runs, with Firewalker, JC, The Plague, Trench, TTT, Ferdinand, Farva, etc…..it has been a great year.

When Knobs asked me to become the SiteQ of The Sanitarium, which he had started on 12.20.20, I was curious and and talked to a few leaders and accepted the ask.  

It was a great year, and I am proud of the 6 VQs, Third F volunteering, on site coffee and second F fellowship.  Memorable workouts like Wait Time and the Stienel, High Life at Home Depot (recreating his VQ), Samples – MIA, Khakis Q-School, and who could forget Biff leading our second annual Schick and Nick themed workout.

Farva and KOA showed up halfway through the COT to help celebrate and have coffee.  Such great guys.

At this point we were WAY over time and I had said if I forget anyone like at the Oscars, I am sorry.  So Girl Dad joked we need to cue up the Oscar’s theme music to end your speech! Ha…..I then said when I thought about who I would pass the SiteQ leadership duties to and hand the flag off to, there was only one person I considered.  He was at every pre run, at the site every week.  Super reliable, a great leader, father, coach and mentor.  Lucky for me he said yes!

I asked Double Dip to come accept the flag and passed on responsibilities for the site to him.

Double Dip – It started off with a song by a high impact man named Knobs one Tuesday morning.  This F3 site called the Sanitarium has many places for activities.  Knobs passed it to another high impact man who we all decline but he is approved sometimes, Swiper. 

Thanks to knobs for starting this AO.  

Thanks to Swiper for continuing the legacy.

I came to swiper with many ideas about ways we could improve PLHS.  F3 is about making a better community.  Swiper didn’t hesitate but jumped at the chance to help make this a better place. Through the construction we have managed to the following: 

  • Shed tear down- No one got skunked
  • Tearout out the countertops and throwing them away (Swiper got a little banged up KOA reminded us)
  • Moving the benches. They probably weight 300-400 lbs  

Thanks for your leadership Swiper, but I have a feeling this has meant more  to the Sanitarium, than the Sanitarium meant to you in the last year.  You made it better.   Thanks to JC, Firewalker, eartag, Chernobyl, fun dip, KOA, Stella, Schrute, Girldad, baby shark,  honey stinger,I’m missing some dudes, but thanks for your leadership and guidance.  You wouldn’t know it but you are making an impact in my life as well as others.  

I led the group out in prayer.

Aye! Swiper

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