AO: Paradise Island at Paradise Regency

July 14, 2021.  5:15 AM

Q: Vandelay.  

Weather- 75 degrees, with 87% Humidity- made for very sweaty ball of man at prayer.


The PAX:  1 FNG who we named Glowstick- thanks to Birdman for the assist.

Grillz, Arm Bar, Skipper, FDIC, Convoy, Gunner, Sparty, TC (Respect), Cyclone (Respect), Sven, Icey Hot, Saul, Roadhouse, Bubbles, Finkel, Stella, Chiclets (Respect), Tube Socks, Flanders, Wait Time (Almost Respect), Slow Pitch, Swiper, Black Jack, Tater Tot, Merch, Cheap Seats, The Plague, Splinter,Grease Fire, Professor, Khakis (Respect), Demogorgon, Birdman, No Doze


I welcomed the group for attending today and indicated I would be honoring them for my third-year anniversary of F3 Omaha participation.  The influences we have on each other are really the importance of this group and I am grateful for the opportunity to attend.  I asked for a special watch on the 6 today- assuming I may be a part of that. The Mission and Core Principles were recited, and I indicated that I wasn’t a professional.


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.  


We moseyed to the regular Warm-A-Rama starting parking lot where I mentioned impact exercises would be at a minimum today, as I am nursing a healing ankle and Retweet would not approve.



Yoga Back Stretches – Downward Dog and Howl at the Moon – Alternating x3

Windmills 12 IC

Big Ones 12 IC

Merkins 30 CT



There really is one Thang at Paradise Island and that is a solid run, so we set off for “the traditional” Paradise route.  I anticipated some 6 action because I wasn’t sure how quickly I would make the trek and indicated that early arrivers at each stop were to do Burpees or track back to pick up the 6.

Exercises at the stops included:1. LBCs – 75 2. Dying Cockroach – 50 IC3. Leg to Ledge Sit-ups – 30 and AMRAP Squats – Group split at planters4. Plank- 100 CT- This was modified  


American Hammer to close it out. 3 IC – in the essence of time.



Including YHC – 36 of us numbered off.  Welcome to our FNG- Glowstick


ANNOUNCEMENTS: all should have additional info on Slack and Twitter

• Heartland Hope Pantry help still needed for Saturday• Golf tourney upcoming• Pop Up week starts next week with several new AOs• GrowRuck is this weekend – Rollbar would love additional attendees.• Roadhouse had a shout out to Tube Socks for helping him clean up his yard from the storm. Don’t be afraid to ask others for help.• I am sure I missed a few and I apologize.



Demogorgon requested prayers while he is still without power or water.• Prayer requests for those helping everyone get back to normal after the weekend storm.



Today is my Three-Year Anniversary in F3 – at least according to the roster- I wasn’t actually sure.  This organization was exactly what I was looking for at the time I was offered the option to participate by Sweet Tooth.  We all have similar stories about hesitation- and it took me a while to fully lean in.  Coffeteria experiences expanded that involvement and COVID circumstances helped by relaxing my travel schedule some – thus allowing me to more fully engage. That has been one of my COVID blessings.

Many may notice that I am not the most openly emotional person – but I wanted this group to know how much of an impact they have had on my life.  I am truly grateful and love you all for what I receive.  I only hope that I am giving back in some capacity as well.  I have spoken on this before-  you never know what your impact is but be assured that some one is watching and likely taking some nugget of truth or wisdom from your actions or words.  Be mindful of them.


Although I recently handed off Site Q duties at The Oracle- Paradise Island has always been one of my favorites because it included more running and allowed me an opportunity to get to know people better through Q-Source.  I am glad this opportunity aligned to Q here today for Slow Pitch who has also been a huge inspiration for me and a great friend.


Thanks to all that have made a difference in my life over these last three years.  You have meant the world to me.


YHC closed in prayer and then led Q-Source discussion on Missionality, which was my distinct privilege.  


Thank You Slow Pitch for having faith that I wouldn’t embarrass your AO.


Aye, Vandelay

F3Omaha - 2100 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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