AO: Paradise Island at Wheatfields

August 17, 2022.  5:15 AM

QIC: Vandelay.  

Weather- 62 degrees, with 100% Humidity- you do not see that combination too often.  It was really nice.

The PAX:  Cosmo, Slow Pitch, Wait Time (Respect), Waterboy, Grillz, Swinger, Dirty Bird, Biff, Iced Tea Boomerang, FDIC, Stella, Icy Hot, Khakis (Respect), Gunner, Tater Tot, Skipper, Sidedish (Hate), Cataracts, Armbar, Hard Hat, Bubbles, Bunny Slope

We had a decent sized group for Pre-Run today and after returning I welcomed the group for attending and got things started.  I completed all the essentials -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.

Today is National Massachusetts Day (nobody in attendance from Mass and no DR, although that would have been cool), Black Cat Appreciation Day, I Love my Feet Day, Nonprofit Day, Thrift Shop Day, Congressional Startup Day.  None of these really spoke to me but I asked the group to keep the thought of Nonprofit Day in their head as we began.

We covered a nostalgic Paradise Run but reversed the order of the signature elements.  We headed down Regency Pkwy and headed up the Rose to start, came down on the other side of the park near Regency Shopping mall then headed to the original Warm A Rama Stop.  From there we went around the lake to the apartment clubhouse parking lot.

Stops consisted of:

• Warm-A-Rama Stop

o Yoga back stretches 

o Pigeon stretch

• Leg to Ledge Sit-ups – 30 and AMRAP Squats – Group split at planters

• LBCs – 75 

• Dying Cockroach – 50 IC

• Plank- 100 CT- Pax counted in 10s and all was well until Slow Pitch got inventive then others followed suit with varying options of how to count to 10  

• BoxCutters – 25 IC

After the stop at the clubhouse, we completed a slightly dangerous game of Frogger getting all 24 Pax across Pacific St. but all were accounted for at arrival.


Including YHC – 24



most should have additional info on Slack and Twitter

• Happy recent birthday Swinger

• Happy Birthday tomorrow to Wait Time

• Shovel pass tomorrow at the Maize

• 2.0 workouts this Saturday

• Brush Up event Saturday

• Hate – Respect Pop up next Thursday at Golden Spike

• 5K pop up at Armory Thursday evening


• Wait Time’s family as his M is dealing with passing of her brother-in -law.



Nothing too heavy today, but I would like to further discuss a topic I shelved from Friday’s COT.  With conclusion of the Smurph Challenge and the oncoming Iron PAX September, I would like to just offer my suggestion that everyone please take care of your bodies and make sure not to overdo things.  Now, I need this advice as well, but there seems to be a lot of injured guys and people really worn out from the Smurph challenge.  You are not doing yourself any favors by being out of commission nursing an injury for 3 months or more, so please just be careful and rest when needed.  Then see Retweet.


Considering it being Nonprofit Day and my recent move to follow Wentworth as the 3rd F Q, and I have a daughter who is trying to save the planet from all that is bad or unfair; I thought it was worth asking all to reflect on our mission as humans to remember service to our nonprofit entities.  There are a lot of needs, both financial and service related, that can be filled by our generosity.  I will do my best to help further this particular mission of F3 Omaha.


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


Thank You for the opportunity, Icy Hot.


Aye, Vandelay

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