Tuesday, November 29, 2022|The Catamount Complex|Gross High School, Bellevue, NE | 39 degrees, feels like 31 degrees, light sleet and snow,74% humidity, wind 12.4mi/h from NNE. 

 “All State”

9 Pax:         Schrute, Ditty, Farva, Knobs, Dutch Oven, Razzle Dazzle, Low Flow, Baby Shark, Swiper

QIC:          Swiper

4:45am     Pre Pre Run: Swiper, Farva, Schrute, Razzle Dazzle, Low Flow

5:15 am    I arrived and I was the first one.  New signage.  A new weight room.  This school was much different from when I graduated and even different from when we played in the St. Bernadette Basketball Tournament just a few short years ago.  Low Flow showed up next and then Farva.  5 in total, then off we went towards the monster, Bernadette.  She’s tough.  It was a fast pace, my first post and thus first pre run at the Catamount Complex.  At coffee I would check my Strava and I got the sixth fastest time on the Catamount Pre Run, pretty awesome.  Only bad part is that I was sixth out of six.  I picked up the six and Then we all finished back to the shovel flags and a few more Pax were gathering.  Studs.  Alright, its 5:15 am 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.   Workouts are all a suggestion.  From this point forward there is a real risk of injury. I informed the group we would mosey.  

I explained to the 8 other men that I had a few ideas in my head and we would do a little exploring together, I had a pretty good idea where I wanted to go.

5:19 am      Warm-a-rama

We Headed South and stopped around the the south entrance to the weight room.  We Circled up:

  • 10 Tappy Taps IC
  • 5 Jump Tucks, Inchworm to the ground, 5 Merkins, 5 Mountain Climbers IC, Inchworm back up, 5 Jump Tucks. We would do this set twice.

5:23 am    Pre Thang – Balls to the Walls on the Move

We jogged a few feet over to the wall and would do Balls to the wall shifting to our left.  We walked on our hands for about a minute.  I made it until one or two guys had to bail and I wanted to cry and I called Omaha.  

I then told the pax to partner up we would jog a bit more, each time we would stop, one pax would plank and the other pax would put their feet on their back.  The Pax on the bottom would do as many Merkins as they could, up to 10.  Then the Pax on the top had to do double what the Pax on the bottom did.  We would mosey a bit more and then switch.  Each Pax got a chance to at each position. 

Pre Thang 2 – St. Bernadette 

We mosey’d to the St. Bernadette side and went into a parking lot. We would line up on a yellow line at the end of the parking lot and then Alligator Merkin Crawl three parking stalls, Do three burpees and then Broad jump back to the beginning.  We would repeat this twice.

We would then run to the hill to the East of Bryan Middle School.

 5:38 am    Thang – Bryan Middle School 11s

We would do 11s on the hill, starting with 1 Low Dollie IC at the bottom and 10 Decline Alternating Shoulder Taps IC at the top.  Always equally 11 total exercises.  We all finished out reps and we finished with the last group together.  The winds were starting to pick up and the sleet was starting to rain down, you could especially feel it at the top of the hill.  We all finished together with the last group.  

We then ran to the top and each Pax did 20 Rocky Balboa Big Boys leaning down the hill with their partner on their feet.  

After that, we went down to the bottom of the hill and the parking lot and got into groups of three.  We would do 20 Maverick Merkins and then run down to the next light pole and do switch to another pax.  After about 2 minutes of this, I called Omaha, and we would head back.  But Farva encouraged Low Flow to finish his set of two, so we all encouraged him and then followed the white spray painted lines from the cross country course back to the shovel flags.

5:52 am     6MOM

Being back in school, I lead us through out ABC’s, capital letters, IC.  Then we did Sarpy Slammers IC, three times around the circle, or 27 in total IC.

5:56 am    NOR

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


  • Food Drive for Tri-City Pantry
  • Lots of VQs this week.  Boss Hog at Mt. Olympus, Longneck at the Maize and Busser at the Farm
  • Catamount Gear options will come on sale in the near future – look for the sale
  • There is an opportunity to help shop for hte toy  drive for Heartland Hope on Saturday at the CB Walmart

Prayer Requests: 

  • Tin Cup- dealing with cancer
  • Chloe
  • Crankbait and his family
  • Pit Stops M – Lindsey
  • Stripes

COT        The Written Word

Coming back to lead at the Catamount Complex, aka Gross High school, was special for me.  I talked about how I graduated in 1997, while some of the Pax there were in diapers, or close to it! I played basketball here and ran some track….but I am on the walls of Gross High School for being All-State, …..in Yearbook (Journalism).  I went to State for Yearbook and wrote an article and won State.  Then I asked Mr. Schwam how come I am not going to be on the wall for being All State and he said, “Well, we have never had anyone be All-State!”  It was that day that I laid the first brick of foundation of the Gross High Yearbook Traditions.  I asked Schwamy if he could put my All-State Honorable Mention in Basketball on my picture as well and he said that was a “No-Go.”….So I talked about my history in writing and the importance of the written word.  Often in companies, it is not compensation that is most important, but recognition.  

I reminded the Pax how powerful it is to write things down, especially when you thank folks or write them notes.  At work, at home with family and friends.  I then challenged the Pax to write at lest one letter or note to someone this week.  Make sure it is not a text message or an email, but a handwritten note or letter.  The Pax all agreed they would accomplish this task, in the next few days.

I led the group out in prayer.  

Aye! Swiper

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