Tuesday , March 21, 2023 |The Mess Hall|Carl A Swanson, Omaha, NE | 40 degrees, 7.0 mi/h SSE Wind, feels like 35, 75% humidity.

 “Live in the Light”

9 Pax: Rosetta, Q-Tip, Hindsight, Taser, Stella, G-String, Parka, Cosmo, Swiper

QIC:  Swiper

5:00 am Pre Run: Parka, Stella, Cosmo, Swiper; Pre Ruck: Q-Tip                      

5:30 am Another night being up too late and tired when I need to Q. Hit snooze once or twice, OK! I am up…Last night Q-Tip told he was going to make it…..I said awesome, name an exercise and I will work it in. “Balls to the Wall”……..I said done! Little did he know, (until now) I already had it in. Earlier that day at the Apex at Halleck, we had a fun morning and I was telling G-String about my Q and he seemed interested. So he committed and asked, Where is The Mess Hall? I said Swanson. A few hours later he said, I don’t think it’s Swanson Park…..I thought, right, its not. So I said its Swanson Elementary and sent the Google Maps Pin.


I arrived a little early and set up my three cones and came back up to greet Cosmo.  Then Parka and Stella.   Off we go.  As we came back down 84th street a truck pulled up next to us and asked if Swanson was nearby…..I laughed and said it’s in Bellevue.  G-String smiled and kept driving.

We finished and pax kept arriving, Some new faces so I introduced myself.  I kicked off the workout and welcomed the Pax to F3 – Fitness, Fellowship and Faith.   – I reminding them of the mission to Plant, Serve and Grow small workout groups for the Re-invigoration (or first time Invigoration) of male community leadership.   

Then 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 then mentioned our Credo: Leave no man behind, but leave no man where you found him.  If you come to my workouts, I like to move, so we always pick up the six!  I ended with a reminder to the PAX that I am not a professional.  Modify as necessary.  Workouts are all a suggestion.  From this point forward there is a real risk of injury. 

I would count us off into groups of three.  You would stick with your group of three for the day.

5:32 am  Warm-a-rama

  • 12 Tappy Taps IC
  • 12 Knee Ups

This concludes Warm A Rama.

5:34 am Pre Thang – I hope this cuts through

We mosey’d, down the hill and on the path and then I asked Cosmo if that path cut through?  I think he was confused, but he said yes.  Then we went to the path that cut through the houses, and he said, “Oh, you mean this path….I don’t think we have ever cut through here…” Box Checked ✅ 

Each time we would stop one Pax would jump over the other two Pax who were Planking and do a Side Broad Jump.  They would start with either 1) 4 Clap Merkins; or 2) 2 Burpees; or 3) 4 Merkins…Once Completed that same person would do 20 Maverick Merkins.  Everyone would SSH’s to the Six.  We would then mosey, we did about a mile loop and stopped 6 times in parking lots and street corners, so each Pax got 2 rounds.

We would run to Harney, and Douglas, down 87th to Indian Hills, back up 85th, down Braodmoor Dr and enter on the South Side of the Jogging track and back to the Soccer fields. 

As I came back to pick up the six, I noticed one of the Pax had ran off and was getting on his bike.  I ran over to see if all was alright.  This is where I learned that Rosetta had to leave for work.  This was appearently a regular thing that I was unaware of.  So much so that Cosmo later told me that he has covered Rosetta for the last 6 months or so…..so much so that Slow Pitch has picked up on it and watched every single Mess Hall NOR to make sure that Cosmo covered for Rosetta Stone.  I immediately sensed an opportunity.  More to come on that later…..

That concluded the pre thang.

5:50 am The Thang – Bernie Burn

We would do a three man grinder.  Rosetta was gone so his group Made it work. 

Station 1 – Push Group

– 32 WWI Sit Ups

Station 2 

– 32 Werkins

– 32 Moroccan Night Clubs IC

– 32 Side Straddle Hops IC

– 32 Body Builder Burpees (three merkins to each burpee)

-32 Low Dollies – On Open

– 32 Carolina Dry Docks

– 32 Flutter Kicks IC

Station 3

  • Bernie Sanders up the hill
  • Balls to the Wall – 32 count
  • Wall Sit – 32d count
  • Chicken Peckers – 32 count 
  • Donkey Kicks – 16 count

  I got to the top with Stella and Hindsight and as we were going Balls to the Wall (For Q-Tip), he reminded me, that we have to beat the Battlefield Pax to the Village Grinder, or the Mess Hall Q has to buy.  …….Omaha it is!  We picked up the Cones and Pax and got to the Flag…..um, I mean the Coupon.  Cosmo was already doing his burpees for forgetting his flag (he had swapped cars with his wife, honest mistake, but still paying his debts like a Lannister).

Our Flag for the day

6:04 am 6MOM

  • N/A -Pax got it in during the workout. 

6:04 am The Name-a-rama was completed – see above for list of those who posted. I specifically had Q-Tip cover Rosetta, so see if Slow Pitch would notice. Before 7am, Slow Pitched texted Cosmo, “WTF?”……Boom


  • Halfway House – Farva Q – Sun Valley Park.  5:00am ½ Marathon, 5:30 10 miles.  6:00 10k, 6:30 5k.
  • 5 year F3 Omaha Convergence, 4/22
  • Q-Tip talked about Oscar Mike and delivering items to charity this Saturday 

Prayer Requests:  

  • Hindsight prayed for Jackie
  • G-String prayed for my daughter Chloe

COT Be a light and live like it.

Ephesians 5:8-16

For once you were in darkness, but now you have the light from the Lord. So live as people of light!  For this light within you produces only what is good, and right and true.  Carefully determine what pleases the Lord.Take no part in the worthless deeds of evil and darkness.  Instead expose them.  It is shameful even to talk about the things the ungodly people do in secret.  But their evil intentions will be exposed when the light shines on them.  For the light makes everything visible.  This is why it is said: “Awake, oh Slumber, rise up from the dead.  Christ will give you light.”

So be careful how you live.  Don’t live like the fools, but like those who are wise.

I asked the Pax to examine their last 24 hours, their last week, their last month.  How many times have you done something that you would be embarrassed if this group knew you did it.  How many things would you be embarrassed if your M knew, or your kids, or your job?

Examine what you are doing, when no one is watching.  Be a light and spread your light to other around you!

I led us out in prayer.

Aye! Swiper

PS – I went to the Village Grinder and it was a slow day, we actually had more guys then the Battlefield! Two guys were there, Black Lung and Spacebar, studs…..Cosmo bought me a coffee, which was nice, but funny, No Stella!

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