AO: Paradise Island at Paradise Regency

November 24, 2021.  5:15 AM

Q: Vandelay.

Weather- 48 degrees, with 53% Humidity- Awesome late November morning.

The PAX:  Rancid, Invictus, Grillz, Skipper, FDIC, Santiago, Ozark (Respect), Side Dish, Stink Bait, Cataracts, Cosmo, Safe Ride, Toto, Edison, Biff, TC (Respect), Animal House, Sven, Icy Hot, Tube Socks, Slow Pitch, Tater Tot, Khakis (Respect), Diddy, 

After a reasonably sized Pre-Run group finished up our mosey, I was happy to see the PAX assembling for the main event this morning.  The group seemed lively- maybe because of the upcoming holiday, maybe because schedules today may have been more relaxed, or maybe everyone was eagerly waiting for the show to start.  Regardless, I am always honored to lead at one of my favorite AOs and was glad to get things going.  Upon approaching the group, I was delighted by the surprise of having Rancid join us today- although he would commit a slight breach of etiquette later in the beatdown. 

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.  

I asked all to consider some thoughts during their beatdown this morning.  I asked all to reflect on the relationship of “having perspective” and how that allows you to “exhibit gratitude”.  In addition, I asked the PAX to be prepared with their favorite exercise if called upon at our stops.

We moseyed to the regular Warm-A-Rama starting parking lot.


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

Windmills 12 IC

Big Ones Count of 10 on each side

Weed Pullers 12 IC


There really is one Thang at Paradise Island and that is a solid run, so we set off for “the traditional” Paradise route.  

Exercises at the stops included:

1. Air Squats – 20

2. Merkins – 20 IC, Diamond, Ranger and Wide variations thrown in on a few stops.

3. Exercise of choice for 15 count. Preceded by offering of thanks. At the various stops I was helped by PAX members that were called upon or offered. Comments of thanks are stricken from public record.a. Slow Pitch- Jump Tucksb. Khakis- For the life of me, I can’t remember what we did here, but I know it was awesome.c. Rancid – (10) 6 Count Burpees – now this established history as the first time Burpees were part of a Vandelay Q, which was a slight breach of etiquette.d. TC- Little arm circles- Sobriety Stylee. Tater Tot – GRRRR Happy x 3.


We sprinted to flag location and did American Hammer to close it out. Of course – RANCID Style.


Including YHC – 25 of us numbered off.

ANNOUNCEMENTS: all should have additional info on Slack and Twitter

• Turkey Trot events tomorrow• 3rd F events through December• Retreat at beginning of January• Foundation Board still accepting applications• Foundation fundraising committee still looking for volunteers• I apologize if I am missing anything.


• Stink Bait asked for us to remember senior citizens during the holiday• Khakis’ friend – Amy• Safe Ride asked for prayers for Joni.• Prayer requests for those traveling for the holiday.


The topic of today was understanding the relationship between having perspective and feeling gratitude.  I regularly have this discussion with my kids.  Did you really have the worst day ever?  Although your situation may not be great, I would bet there are others dealing with much worse than you are.  

From William Arthur Ward:

“Gratitude can Transform common days into Thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings, in other words, gratitude is really just a shift in our perspective.

“If you think about it, that’s all gratitude really is – a shift in perspective.  A tool of instant transformation from feelings of lack, absence, deficiency, frustration, or scarcity to feelings of abundance, satisfaction, faith, and true wealth.”

I hope you all have a great Thanksgiving holiday and please know that I am incredibly grateful for all that you, as F3, offer to influence my life and challenge me to be a better person.  

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

Thank You Icy Hot for the opportunity.

Aye, Vandelay

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