Wednesday, June 6, 2022|Paradise Island|Paradise Bakery/Regency Court,
Omaha, NE |60, 93% humidity 4.3 mi/h wind from NW.
“SMART Goals ”
18 Pax: Swiper, Icy Hot, Waterboy, Flanders, Bubbles, Todo, LPC, Swinger, NoDoze, Sven, FDIC, Samples, Macanudo, Ice-T, On Target, Invictus, FNG (Jacob), Girl Dad
QIC: Swiper
5:00am Pre Run: Swiper, Girl Dad, Todo, Samples, No Doze, Cataracts (did not stay)
5:30am Swiper 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. We are
growing, new sites in Omaha, new FNGs everyday, and we are an
International Organization now.
Swiper 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).
Credo: Leave no man behind, but leave no man where you found
him.
Swiper reminded the PAX that I am not a professional. Modify as
necessary. Then I laughed that it will be a lot of running, and the only way to modify is to stop, so keep moving! Workouts are all a suggestion. From this point forward there is a real risk of injury. Swiper informed the group we would head south and jump on the Big Papio Trail. But we would start with WAR. Before that I had the Pax number off into 3s, which would be used later.
5:33am Warm-a-rama
2 Tappy Taps IC – Let’s Run!
5:42 Pre Thang – Running
I informed the group, that was a good warm up, let’s roll! We started running and it was there that I realized I forgot to ask the question that I already knew the answer to. Are there any FNGs? Yes! We had one. Like a VQ, having an FNG always adds a little extra energy to the air. More on him later.
I had already talked to Icy Hot that I thought we might have two different groups. There was a Pax or two coming that might have a little trouble with the miles. So I gave Icy the Route, and where to go.
Once we got to the bridge and crossed at Towl Park we used the Big Papio Trail connector to Rockbrook Rd. We would run the hilly neibhood but we stopped at the end of the trail at the circle parking lot. We did:
- SSHs to the Six. This would not be the entire Six, as I knew Icy was back with a HIM or two that had to walk. Icy Hot was huge to make this day a success. If you see that stud, give him a hug or tell him what a HIM he is.
5:52 The Thang – Mini Murph Modified
We stayed on Rockbrook Rd. And hugged the southern end of Happy Hollow until we came out at 105th St. We stopped at Brookside Park, which is the site of the District Murph. I love the Murph. We did the Murph, but since we only had a little time for a couple sets. It would be different.
- We started with going Flutter Kicks to the Six
- Then I told the Pax,
6:10am 6 MOM
We did 10 Flutter Kicks IC. We then did 10 Dying Cockroaches IC and we
closed with American Hammers, IC, Rancid Style.
6:11am NOR
The NOR was completed – see above for list of those who posted.
FNG – Welcome “Chopsticks”
Announcements:
- LPC mentioned Diaper Drive – collecting at Armory
- Todo mentioned Blood Drive – July 2 – get with Squeaky Clean or Wentworth
- I mentioned to Visit a new pop up or launch, they are happening everywhere, see new sites and meet new guys:
- Dune
- Mt. Olympus
- Bell Tower
- Elkhorn
- Beverly Hills
- I mentioned Q Source today, at Wheatfields, following this workout – about Living Right
- Samples mentioned they would start a new book study on “Wild at Heart” at the Battlefield – reach out to Samples with questions.
Prayer Requests:
- Soldiers and our our country
- Pax and EHing success of FNGs or Pax who have not posted in a while
COT – SMART Goals
I semi reused an old COT with a twist – as we are hitting the half way point of the year, it a good time to revisit your goals, or set goals if you haven’t. A great reminder is to make them SMART.
S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Time Bound
I added that I also like to add two things.
- Write them down – make them visible
- Tell someone else about your goal – a Shieldlock, a brother who will hold you accountable, anyone that can help you to achieve this goal
I then talked about one of my goals, was to post at 250 F3 workouts this year. At this point in June, I have posted at 128 workouts, and was thus tracking ahead of my goal. I had to thank Kil Switch for the great spreadsheet he created, it helped a ton. I then challenged the Pax to tell someone else about a goal of theirs before they left today or at least this week.
I led the group out in prayer.
Aye! Swiper