Tuesday, August 29, 2023|The Trident|Sterling Ridge Business Park, Omaha, NE | 65 degrees, 82% humidity, beautiful morning


22 Pax: Barn Door, Cheap Seats, Rain Main, Roadhouse, Chiclets, I, Q-Tip, Big One, Tater Tot, Doc Brown, Ice-T, Saul, Skipper, Macanudo, Speed Bump, Tight Lip, Break Broom, Mother Goose, Kielbasa, Boss Hog, Canadian Bacon, Waterboy 

QIC: Swiper

5:00am Pre Run: Swiper, Barn Door, Cheap Seats, Break Room, Tater Tot, Boss Hog, Tight Lip, Speed Bump. Q-Tip was Rucking.


I showed up early to drop my cones off on Leawood and do a pre pre run just to make sure the spots I would go to again, were all still the same.  Check.  I would be repeating my Q from exactly two years ago, that I led my first and only time at The Trident, in the pouring rain.  As I got back from scouting I saw a bunch of familiar faces.  The run was hilly as always….Kielbasa needs to trim the trees on 132nd Street….Tough for us tall Pax 😉

I then told the Pax that it has been a number of months since I have been on the Q outside of one Oscar Mike Q, since my wrist surgery.  And my wrist has been hurting for a while, so I had not been the Q.  So I was excited to come back and Q.  

I welcomed the Pax to 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). I asked do we have any FNGs today?  No. Then I hit F3’s Credo: Leave no man behind, but leave no man where you found him.  As with many of my workouts, we will move around and Pick up the Six.  Tight Lip reminded me as we got ready to roll out by asking if I was a Professional?  Ha NO!  Then I told 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. 

Then I explained today I am going to teach you all how to get rich, and what it means to be rich, and how the world defines being rich. Everyone has heard the song that went Viral a month ago by Oliver Anthony, “Rich Men North of Richmond”…..He sings of the Rich Men North of Richmond (Washington, DC). We headed West around the building to the parking garage and I played the song.

The World’s View of the Rich

5:37 am ​Warm-a-rama

We ran to the parking garage and circled up. We did the following:

– 10 Tappy Taps IC

– 10 Tater Taps IC (with Tater Tot present, I let him lead these)

– 12 Windmills IC

– 20 Silent SSHs – these were executed flawlessly.  It was a thing of beauty

– 10 Superman Yellow Sun (and 10 Red Sun) IC

I then explained we needed to partner up and we would do a 2 man grinder in the garage.  We ran over to the corner of the garage.  I asked Roadhouse if he remembered what he said last time when we did this.  He didn’t.  I did.  He said he didn’t even know there was stairs in this corner. That made me smile…..It was later in that day that Kielbasa messaged me and said he had no idea that there was a set of stairs in that corner!  2 for 2!

5:40 ​​Pre Thang -The Parking Garage

I then explained that one of the partners will do Chicken Peckers AMRAP, and if you can’t do Chicken Peckers until your partner returns, then you should do a Wall Sit until the other partner returns.  Partner 2 will run up the stairs, Super Mario Jump around the light pole, do 5 Bonnie Blair’s IC, Broad Jump Back to stairs and relieve partner.   We would perform 2 Sets. I called “Omaha” after two rounds of the workout.  We then left the garage and headed to the round about.  I led the group to the first round-a-bout.  We would shuffle to the left, a quarter of the way around the first roundabout and then we would shuffle right, half way around the second roundabout.   We then headed for Leawood Drive.  As we got back to around Summer Kitchen, a few Pax tried to head back to the shovel flag.  I laughed and said, “No, let’s keep going.”

5:50 ​​The Thang – Leawood Drive


I then led the group across Pacific Street to Leawood Drive. I led the Pax down this glorious hill that is about .25 miles long (about 1 time around a track) and it is straight up and down with about 6 to 9.5% grade all the way through.  Great for another longer two man grinder.  On the way down – I indicated there are two chicken exits on this ride.  There are two points at which you can turn around early (or if you want to run the hill less and workout more), at Leavenworth Road or Marcy Street, if it’s too hard to climb all the way up the hill.  I then explained one Partner Runs to the top of the hill and back, the other partner starts on these cumulative exercises as a team:

– 100 Burpees

– 200 Flutter Kick – Count each leg is 1

– 300 Cherry Pickers IC

– 400 Werkins 

– 500 Imperial Walkers – Count each leg as 1

The pax immediately began the workout and this is where I realized swapping Burpees in and Ranger Merkins out was a solid plan.  Groaning was setting and MumbleChatter was around…. After most groups got at least 2 or 3 loops, Omaha was called and climbed out of Leawood Drive and headed back for the shovel flags for 6MOM.   

As we arrived, I told the back to circle up for 6MOM. 

6:07am​ 6 MOM

I got the song pulled up and I explained to the Pax that we would Plank to the song “Rich” by TobyMac. We would switch between a traditional plank and a chilcutt as the song changed. This is a great song that focuses on how he wants to be “rich” in Love, rolling deep, loaded with friends and family….a great song. I ended it about 20 seconds early and started NOR.

TobyMac’s jam about real Riches

6:11am ​​NOR

I started filming the NOR the way most of us do and as quick reminded that they do the selfie NOR, so I erased the first video and pivoted to selfie mode. That was fun!


–  Mark and Taylor Kaipust Memorial Run is Thursday, 8/31 

– Iron Pax Week 0 started this week, sites all over town.  Check the F3 The Apex X Handle for info.

– Shovel Flag passes at Paradise Island – Retweet to Tight Lip

Prayer Requests:  

  • N/A

COT  – Rich

I told the group its likely everyone has heard of the backwoods singer that went viral with “Rich Men North of Richmond” in the last month.  I played it at the beginning of the workout.  But the song got me thinking about what it means to be Rich….So during 6MOM we planked to the song “Rich” by TobyMac. He sings about being rich in love, rolling deep in friends and family.  

I then asked the Pax what being Rich means to them.  I asked them to each think of a word or two to describes being rich. I heard “Family” “Vocation over Job”, “Success” “Serving” “Giving Back” and many other words and phrases I can’t remember.   It was a good session.

I then asked the Pax to send me a text message within the next 24-48 hours with how they are doing building their riches.  I got a number of messages in the last 24 hours about how the COT hit them and how they are doing getting rich! It’s been wonderful.

I led the group out in prayer. Aye! Swiper

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