Tuesday, September 5, 2023 |The Sanitarium|Papillion La-Vista High School, Papillion, NE | 76 degrees, 10.0 mi/h SSE Wind, feels like 78, 68% humidity.

 “Who is the Six?  – Ichiro”

16 Pax: Ray-Ban, Red Wire,  Knobs, Baby Shark, Ichiro, Firewalker, Busser, Razzle Dazzle, Gigablast, Duracell, Harding, Splenda, Star Hop, Double Dip, Mr. Hanky, Swiper

QIC:  Swiper

5:00 am Pre Run: Double Dip, Busser, Firewalker, Razzle Dazzle, Ray-Ban, Swiper                 

5:30 am I arrived at 4:55 with no cones to set up. Lots of pre runners, Made me smile. Nice pre run convo with my man Double Dip.

I kicked off the workout and welcomed the Pax to F3 – Fitness, Fellowship and Faith. – I reminded 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. Workout

are all a suggestion. From this point forward there is a real risk of injury.

We ran a loop out to Cary St. And back to the parking lot.

5:35 am  Warm-a-rama

  • 10 Tappy Taps
  • 12 Windmills
  • 21s (Silent Side Straddle Hops, 5 IC, 16 SSSHs) (Thanks Tater)
  • 12 Chinooks – but I originally said Moroccan Night Clubs and we did about 4-5 before someone said, did you mean Chinooks?  We started over.

This concludes Warm A Rama.  We ran over to the North FD

5:39 am Pre Thang – Wall Work – Thanks Grillz

Round 1

  • 15 Chicken Peckers IC
  • 5 Broad Jump Burpees – (1 Broad Jump, 1 Burpees 5x)
  • Super Mario Jump back to the wall

Round 2

  •  15 Donkey Kick
  • 5 Broad Jump Burpees – (1 Broad Jump, 1 Burpees 5x)
  • Super Mario Jump back to the wall

We would repeat each round another time.

5:47 Pre Thang 2 – Pillar Jumps – Thanks GirlDad

We would jump up on each Pillar around the parking lot.  There was a lot more of these pillars than I remembered.  I had Double Dip behind me pushing me, when I wanted to stop, he wouldn’t let me.   That was tough – a lot of modifications.

5:52 am The Thang – Bernie Sanders Plus+

We met down to the track where I told the Pax to find a partner. 

Partner 1: Run 400M on the track at your own pace to push your partner

Partner 2:  Bernie Sanders up the Hill.  20 Derkins on the peak of the hill.  Bear crawl down the Hill.  20 Alternating Shoulder Taps IC.  Rinse and Repeat under Partner Pushes you.  They pick up where you left off.

6:05 am 6MOM

  • At the peak of the hill on the decline, we would do 20 Rocky Balboa Sit Ups, and then switch.
  • We ran back to the flag and did:
  • 15 Chloe’s IC
  • Called Double Dip and he chose 15 Heels to Heaven IC
  • Called Knobs and he chose 15 Freddie Mercury’s IC
  • We ended with 16 Sarpy Slammers IC, Rancid Style

6:09 am The Name-a-rama was completed  – see above for list of those who posted.  


  • Heartland Hope – raising monies – $10,000 Goal, check with your employer if they will match
  • Knobs thanked all of those who helped and donated for the Bike we bought

Prayer Requests:  

  • Kiapust family 
  • Praise and thanks for all who donated to the Kiapust Foundation 

COT “Who is the Six?” – Ichiro 

I performed Who is the six and took the 6th guy in Sarpy Slammers, Ichiro and asked him to come to the middle and talk about himself for a few minutes, so could learn more about this him. 

He talked about his family, childhood, traveling around as a child and how he got the name Ichiro, being in Okanwha.  

Aye! Swiper!

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