Wednesday, May 3, 2023|The Dune |Aspen Creek Middle School| Gretna, NE |39 degrees, Feels like, 36 degrees. 63% humidity, 4.3 mi/h wind from NNW.

 “Who is the Six – Q-Tip”

16 Pax: Peg Leg, Bear Grylls, Crowd Source, Speed Square, Unicycle, Swiper, FNGs – 2, Steve and Owen, Q-Tip, Farva, Tardy, Bounty, Coach K, Crab Cakes, Mr. Miyagi, Cop-a-Feel

QIC:  Swiper

5:00 am Pre Run: Farva (started without us, typical), Swiper, Unicylce, Speed Square, Crowd Source.  Pre Ruck: Q-Tip

5:30 am I showed up to the familiar site of Maroon Suburban.  Farva was already running.  Surprise.  I set up a few cones and pax were coming in.  Unicycle and his work truck, Q-Tip (I new he was coming as he was cleaning my vehicle and we were swapping)….Plug for Q-Tip – he does great work!  Give him a show to clean and detail your vehicle!   We headed out and after a bit Crowd Source said he had to leave to go pick up an FNG!  YES!  We got back and and I welcomed the Pax 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).

There were two FNGs today! Steve and Owen. See below for F3 names.  

I reminded the PAX that I am not a professional.  Modify as necessary, especially today with the storms looming and what I had planned.  From this point forward there is a real risk of injury.  

Finally I said our Credo is that we leave no man behind, but we leave no man where we found him.  I like to move and we would circle back for the six each time we mosey.

I then showed the Pax what the bulge in my pockets was, and no, I wasn’t just happy to see them.  It was my 5 Below Store masterpieces, my two roam dice with workouts on them.   I threw one to Speed Square and one to Q-Tip.  I instructed the Pax to set their watches and let’s mosey.

5:36 am Warm-a-rama

  • We mosey’d north to a grassy field for WAR.
    • 10 Tappy Taps IC
    • 10 Windmills IC
    • 5 SSH IC, Caterpillar down, 5 Merkins, 5 Mountain Climbers IC, Caterpillar back up, 5 SSH IC 

5:40 am Pre Thang – Pull n’ Balls

  • We ran over to the Murph playground.  And Partnered up.  One partner would do 10 pull-ups and push to the other partner, who would do Balls to the Wall until relieved.   I told Farva and a few others you could do 12 or 15 pull ups if you want.  We did this for 3 sets each.  I called Omaha and said let’s Mosey again.

5:48 am The Thang #1 – Circle Up

We headed into the neighborhood to the South of the playground.  Unicycle mentioned that they run the Murph runs through here.  I took them into the first circle and we picked up the six (or planked) and then circled up.  Farva then commented how he remembered this workout from the Sanitarium and how we did a ton of Burpees.  Q-Tip did a similar workout at Wild Kingdom.  Speed Square had the first roll.  Right on cue:  2o Burpees. BOOM.  Heart rate explosion right away.  Q-Tip had the next roll.  15 Merkins.  I asked two new guys to pick it up.  We went with the two new FNGs.    

Let’s run to the next circle.  Owen rolled Water Break (which is Pax choice).  HE was caught off guard, but eventually landed on 15 Merkins again.  I gave him a crash course in leading us, by calling down and we were off.  Executed flawlessly.  Steve rolled 30 Side Straddle Hops.  Nailed them and we were off to the last circle, which had a big round-a-bout.  

We ran around the round-a-bout, and then Super Mario Jumped around it. Then Tardy rolled 30 Side Straddle Hops and he did then in cadence.  Made me smile.  Then Bear Grylls rolled next, 20 Freddie Mercuries.  (I would swap cars with Q-Tip later as he was cleaning mine and I didn’t want to mess with this radio).  So driving home it was a Sirius/XM Radio station, Rock.  And The first song that came on was “Bicycle Race” by Queen.  I immediately sent it to Bear Grylls.  

We headed back towards the school. 

6:02 am The Thang #2 – Quick Pain

WIth our partners we would do another quick grinder.  One Partner would do Donkey Kicks until pushed.  The other partner would Alligator Merkin down to the cone and back.  Then Switch.   

Next we would Wall Sit, while one partner Broad Jumped down and back.   We got through one pax set and ran out of time.  

5:55am 6 MOM

  • We ran to the little hill and did 20 Rocky Balboa’s each, while our partners held our feet.  
  • Then we circled up and did 16 Sarpy Slammers, Rancid Style 

5:58am NOR

  • The Name-a-rama was completed – see above for list of those who posted.  We named Steve, “Cleaver” and Owen, “Enterprise”


  • Brick Builder June 3
  • Farm Shovel Pass on Friday
  • Oscar Mike – Skyline Elementary – led by Gator

Prayer Requests:  

  • Chloe


After naming our FNGs, I told the Pax I like to do “Who is the Six?”  I use the 6th person in Sarpy Slammers, and that was Q-Tip.  He talked about about himself. 

I took us out in prayer.

Aye! Swiper

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