AO: Paradise Island at Paradise June 17, 2020. 5:15 AM Back Blast Q: Vandelay.
Weather- 71 degrees, cool breeze with 76% Humidity
The PAX: No FNGs today.
Rancid (Hate), Creed, Tater Tot, The Plague, Sparty, Grillz, Gunner, Sergeant Slaughter, Blue Suede, Scrapper, Birdman, Splinter, Hard Hat, Two Step, Slow Pitch, Khakis (Respect), Blue Chip, Merch, Saul, TC (Respect), Roadhouse, Wait Time, The Curse, Biff, Pablo, Arm Bar
The Mission was given:
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
Vandelay indicated we would stay in one group but that it was appropriate to spread out at the pain station stops.
Side Straddle Hop 20 IC Windmills 15 IC
Imperial Walkers 12 IC Squats 30 CT
Merkins 20 CT
Vandelay announced those would be the last strength exercises that were not core specific for the rest of the run. Remember we are focusing on the Core Principles today.
There really is one Thang at Paradise Island and that is a solid run. Today we ran the traditional route with the usual stops except we skipped the top of the hill “lay in the street” stop and added one in the Regency parking lot.
Exercises at the stops included:

  1. LBCs–75
  2. DyingCockroach–50IC 3. Plank-100CT
  3. LegtoLedgeSit-ups–40 5. BigBoySit-ups-40
  4. FreddieMercuries-40IC
    MARY: We were tight on time, so the American Hammer Finale only included 5 IC.
    2.0s Father Day workouts at both Saturday locations at 7 AM. Standard Beatdown at Aldrich at 6 AM
    4th of July CSAUP – 5:30 and 7:00 at Aldrich.
    Second F Beatdown and HH at home of Rancid and Othello tonight at 5:00.
    Grow Ruck Midwest event is upcoming. Watch Twitter and Slack for posted information. Shovel flag transfer next Monday at District.
    Friday Book Club meeting on “White Fragility”. Zoom info to be on Slack.
    TC will be sending out some additional information on his announcement of an upcoming event – I am sorry I could not retain all the announcement info.
    I hope I got them all. Prayer Requests:
    Please keep the Honey brothers and their mother in your prayers after her passing.
    Don’t under-estimate the importance of F3 and the part you play. Many of us have what we would consider lifelong friendships. I have friends that I have had since first grade and fraternity brothers that I would consider life friends. The reality is that I see some of them only 2-3 times a year in some cases and some may only be by Christmas card. Although most of us have been a part of F3 for a relatively short time of our life, the friendships being made are easily some of the most significant most people have had. I am assuming this for most but it is definitely the case for myself. The love and support demonstrated for members who have struggled with various life events during even the last few months have been humbling to see – especially realizing most of these opportunities would not have been present a very short time ago. Although you all make up the PAX and play a significant role- realize you can also “Lean in” when needed.
    Vandelay closed in prayer. Blue Suede led Q-Source discussion on the Whetstone.
    Aye, Vandelay

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F3Omaha - 1544 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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