Tuesday, December 20, 2022|The Pit|Hillsborough Park, Omaha, NE | 4 degrees, 76% humidity, Feels like -11 degrees. Wind 10.0 mi/h from NW. 


12 Pax:  Chucky, Black Flag, Mulligan, Slow Clap, Truly, TC, Sgt. Pencil, Pig Pen, Stripes, Flowers, Pantyhose, Swiper

QIC:  Swiper

4:40 am    Pre Run: Swiper, Truly, Pantyhose, Stripes, Chucky

3:40 wake up call, to make it across the city to this awesome site….I was excited for the pre run, as its a longer one, around the Standing Bear Lake, which I have never run around.   I showed up around 4:3o and put out my cones.  Then I got to the parking lot.  I remember looking into the water park and seeing a green lights, I thought someone was there stretching, but I saw no cars.  Then I noticed that it was just a light connected to some electrical equipment.  Then one car showed up, then another, then another and another. 

The run did not disappoint, snow covered, pitch dark, etc.  The Bridge was closed, but we went around and crossed the floating bridge.  It was frozen and crunching and spectacular.  Pantyhose said once the Ice Fishermen come out, we could probably run on the ice so we don’t ruin the bridge.   The climb back out, with goggles and all of the gear was tough.  Great pre run.  We got back and Pax were gathering, what a great site.

I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the reinvigoration of male community leadership.

I 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).

I covered the Credo: Leave no man behind, but leave no man where you found him.  And we would live the credo out today.   Today we would model Lt. Murphy’s Murph workout the way he designed it. I love to move around, but those types of workouts become even more important when its 4 degrees out and the windchill makes it feel like minus 11 out.

I told the Pax to partner up.  We had 12 so that worked out perfectly.  

Alright, let’s mosey!

5:33 am      Warm-a-rama: Motivated to stay warm

We started south on the park loop and stopped after a couple mins in an open area.  We performed the following exercises:

  • 12 Tappy Taps IC
  • 6 Motivators

The motivators always work to get folks warmed up and heart rates going.  

6:05    The Pre Thang – Moving and Shaking 

We stopped after running for about a minute and I explained we would do the Firewalker special, Partner Plank Burpees.  One partner would plank (tradition or Chilcut) and the other partner would jump over their legs and do a burpee, repeat this for 10 jumps and 10 burpees.  Then switch spots.  We would run again around up to the sidewalk entering the neighborhood and do 10 more Partner Plank Burpees each. 

Then we entered the neighborhood at Fowler street and went to the N 135th Street pass through street and did Broad jumps halfway down the street to the light and then lunged to the stop sign.  We picked up the six each time we stopped.  We west East down the street and around North to Fowler Ave.  

We stopped at Fowler Ave and did what I call Double Ups.  One partner Planks, the other partner then puts their feet up on their back.  Then the partner on the bottom would do as many weighted Merkins as they could, most Pax get between 7-10 Merkins.  Then the partner with their feet up would do twice as many Derkins.  

We then went West back up the hill and stopped to pick up the six at the Fowler Ave Loop.  We did Super Mario Jumps all through that loop.  We picked up the six here and then ran out of the neighborhood and Stopped at the intersection Fowler Ave and N 136th St. To Pick up the six and perform then Double ups, not switching positions. 

5:58 am    The Thang – Hand Release 

We Ran to the Northwest section of the property, where I had set up those cones back at 4:30.   We did a two man grinder.  The Pax at the top was working on 100 Hand Release Burpees, the Pax on the bottom would do 10 Big Boys and Push.  To Get up the little hill we would do Crawl Bear, to get down, Crab Walk.  We did this for about 5-6 Minutes and then Omaha was called and we headed down the road to the flags.

6:58 am     6MOM 

I explained what a Sarpy Slammer was compared to an American Hammer and then We did 12 Sarpy Slammers IC, Rancid Style.

7:05 am    NOR

The Name-a-rama was completed – see above for list of those who posted. It’s hidden, frozen face season


  • Blood Drive – Dec 23
  • Santa Saunter – Dec 24

Prayer Requests:  

  • TC’s Mother – “Tiny” passed away this week
  • Prayed for those that are homeless or in need of food and shelter


My COT was first talked about how some folks LOVE Apple Product and specifically the Apple Watches….I said I love it, but there is a feature called Mindfulness.  It has audio meditations, breathing exercises, but the feature i sometimes use for COTs, is called Reflection.  You hit this option and it gives you something to reflect upon.  I hit it and it asked us to think about our creativity how that can create happiness in our lives…..After a minute I also said I had a couple fun facts about Christmas.  

The first was a fact that I mentioned the Bible does not actually mention December 25th as The actual birth of Christ. And it is believed that the early Christians moved the celebration to December 25 to rival some Pagan customs and rituals of the time.

The other nugget I talked about was how forever in my life I really had a problem when folks used the term X-MAS, I always felt like they were talking the “Christ” out of Christmas.  So I actually looked up the origin of X-MAS, and its actually quite the opposite.  The X, was taken from the Greek letter X, which stands for CHI, which is the first letter in the Christ.  So X-MAS actually means Christmas!

I took us out in prayer and we lifted up our brother TC and prayed for Tiny and also prayed for the man she raised the father TC is…..

Aye! Swiper

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