Thursday, May 31, 2022|The Mess Hall|Swanson Elementary, Omaha, NE |60, 64% Humidity, Wind 6.0 mi/h from WSW – A beaut!
“No Greater Love”
7 Pax: Swiper, Farva, Grease Fire, Little Chef, Folsom, Frosty, Brazilian
QIC: Swiper
5:00am Pre Run: Farva, Swiper
5:30am As I rolled up 4:50 I saw a familiar face I know was going to be there. Farva. Which then turned to fear as I was coming off running a fast ½ Marathon with Barbershop, Farva and Red Ranger on Sunday and then on Monday doing the The Triple Murph on Memorial Day. I was tired. Luckily, he did both of those things and we both said, let’s run easy. I ran down a few lights and then we set off for the pre run at 5:03. First mile, 8:33, check. Second mile, 8:14, as we hit the short bailout of the pre run, I said do you want to go the long way or head back. Typical Farva response, “whatever you want.” Which meant, are you you going to bail out Swiper, or are you a man?” Long way it is. Sub 8 on the last mile. As we got back, I welcomed the Pax and as always you take note of the Pax in attendance. Mental Modifications begin. I knew everyone except the little man, Grease Fire’s son. So I said hello to Little Chef. I welcomed them to F3 – 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).
It was rainy, wet and soggy and we would love it.
There were no FNGs today.
Swiper reminded the PAX that I am not a professional. Modify as necessary. From this point forward there is a real risk of injury.
I instructed the Pax we would Mosey.
5:35am Warm-a-rama
We mosey’d out the parking lot into the neighborhood.
- 10 Tappy Taps IC
- 10 Imperial Walkers IC
- 10 Windmills IC
- 12 SSHs IC
5:40 Pre Thang 1 – Neighborhood Throwback
- We ran through the neighborhood to the West of The Mess Hall and enjoy the Cement Lattice fronts and unique home architecture. Every few minutes, I stopped us and one partner would Plank and the other partner would do jump over the partner and do a Burpee, we would do this 5 times and then Switch partners. We stopped and did this 4 times.
- The fourth was at the South end of the jogging track. We entered that and ran a half a loop counter clockwise.
5:58 The Thang – Balls to the Wall
- We stopped at the school wall. We did:
- Wall Sit – 10 count per Pax
- Chicken Peckers – 10 IC
- Donkey Kicks – 15 on Up
- Then we went to the field. Partner up. I have two lights, one the goal line, and one at mid field.
- One partner provide resistance and run against it. Switch on the way back.
- Partner carry there. Switch to come back.
- Super Mario down and back
- Bear Crawl down, crab walk back
6:08am 6 MOM
- I would pass around the circle and let each Pax member do their favorite core exercise.
- 15 Freddy Mercury’s IC
- 10 Flutter Kicks IC
- 10 LBCs IC
- 10 Gas Pumpers IC
- 10 Low Dollies on open
- 10 Big Boys on Up
- 10 Iron Crosses IC
- Ended with 28 American Hammers IC, Rancid Style
6:12am NOR
- The Name-a-rama was completed – see above for list of those who posted
Announcements:
- First Friday Lunch
Prayer Requests:
- Chernobyl’s M, Surgery and recovery
- Bobby – struggling with cancer
- Theresa – Struggling with cancer
COT
I talked about how we can’t forget Memorial Day after the day. We must continue to always remember those who gave all. John 15:13 says “There is no greater love than to lay down one’s life for a friend.” We must continue to honor those that served and have died, but also find ways to lay down their own lives it various ways for others. Our Family, friends, work place, church communities, neighbors and others we encounter.
I took us out in Prayer.
Swiper gave Grease Fire back his flag that was left yesterday at Titan Alley. 10 Burpees paid.
Then Folsom gave Swiper his updated and new Shovel Flag. Made by OT, and then Folsom painted it with an updated Sanitarium Look. very nice. Swiper returned the painting with a bottle of Penelope Bourbon and an airline bottle of 4 Roses.
Aye! Swiper