09/20/2023, 5:15 AM | The Danger Zone | 68 degrees with a South Wind

20 PAX: Arch, Bayside, Bean Stalk, Belding, Black Tuesday, Boss Hog, Chernobyl, Do it, Ear Tag, Echo, Fun Dip, Low Flow, Razzle Dazzle, Schrute, Simmons, Sphinx, Styx, Tenacious D, Truck Stop, Animal House. 

QIC:  Animal House

5:15 AM          AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership.

AH then recited the 5 core principles of F3 after the PAX reminded him to do so.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and kind of the Credo, leave no man behind but leave no man where you find him.

AH did not give the standard disclaimer that he is not a professional, modify as necessary and there is a chance of injury. Fail by AH.

There were no Friendly New Guy’s (FNGs), so we got started.

We began by moseying to the bottom of the “hill” and completing an active warm-a-rama.

Lung Leavin’ Day Warm-a-rama

  • Side-straddle Hops – 10 IC
  • Sprint up the hill
  • Cherry Pickers – 10 IC
  • Go down the hill
  • Tappy Taps – 10 IC
  • Sprint up the hill
  • Big Ones – 10 IC
  • Go down the hill
  • Forward Sun God – 10 IC
  • Sprint up the hill
  • Backwards Sun God – 10 IC

4 Corners around Papillion LaVista South High School

At top of hill Pax headed to (1 – Northwest corner by 108th)

  • Burpee – 10
  • Jump Squats – 10

Run to the Corner (2 – Southwest corner by 108th)

  • Lunges – 10 IC
  • Monkey Humpers – 10 IC

Run to the Corner (3 – Southeast corner by the entrance to Walnut Creek Lake)

  • Ranger Merkins10
  • Overhead Seal Claps – 10 IC

Run to the Corner (4 – Northwest corner by the “hill”)

  • Boxcutter – 10 IC
  • Flutter Kicks – 10 IC

Run to the Corner (1 – Northwest corner by 108th)

  • High Knee Hallelujahs – 10 IC
  • Butt Kicker Hallelujahs – 10 IC

Run to the Corner Southwest corner by 108th)

  • Twinkle Toes – 10 IC (Monkey Humper Johnny Drama’s)
  • Gorilla Humpers – 10 IC

Run to the Corner (3 – Southeast corner by the entrance to Walnut Creek Lake)

  • Merkins – 10
  • Carolina Dry Docks10

Run to the Corner (4 – Northwest corner by the “hill”)

  • Bobby Hurley – 10 IC
  • LBC 10 IC

We then moseyed back to the Flags for some Mary.


  • 10 Superman’s (IC)
  • 20 Sarpy Slammers

I got just over 2 miles in the beatdown, so in my mind, “today, was a good day.”

Name-a-rama was completed which led to:


  • Prayers for Gabe, KOA’s nephew on what would have been his birthday.
  • Prayers for Woodhead’s Hip Surgery.
  • Bunz Town launch @ Bennington High School.
  • Halfway house this weekend.
  • Anniversaries – Knobs 4 years, Farva 2 years.
  • Several of Union Omaha players came to Low Flow’s practice.  Neat that they took the time to do that.


I have two sons, one is 16 and the other is 13, soon to be 14.  In my mind, they are knuckleheads.  By that I mean, they are at the age where they have lost their minds and I feel getting dumber by the day. I feel like I am constantly instructing and/or sternly correcting them.

The other day, I came across the following quote which caused me to pause and reflect on the interactions I have with my wife, boys, work peers and brothers in the gloom.

Be tolerant with others and strict with yourself.

Which led me to verses Matthew 7:4 and Luke 6:42.

“How can you say to your brother, “Let me take the speck out of your eye”, when all the time there is plank in your own eye?”

Am I tolerant with others, am I strict enough with myself?  No, I am not. Which takes me back to how I interact with my boys.  I need to better empathize with my boys, I was their age, have learned a lot throughout my life but still have a long way to go.  Do I want them to have their first thought of Dad be, he was always on me.  Again, No.  First, I needed to model the right behaviors.  Second, I need to focus more on the positive of the things they do, do and only instruct when it is mission critical.  Bottom line, I need to give them grace and be their cheerleader.  Love’em so much, they know it and our comfortable coming to you for those big things. Be that person people look forward to seeing and know they are there for you when you have those difficult times.

Love you all brothers! Keep accelerating! AH

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