9/27/2022: The Colosseum, Weather – A cool 48 degrees – tights day.

PAX: Tin Cup, Angry Note, Vanilla Ice, Super Tasty, Tenderfoot, Safe Ride, Q- Tip (Respect Respect), Trademark (Respect), Doll Face (Respect), Chiclets (Respect), Black Lung, Bovine, Iced Tea, Polaroid, Oompa

QIC: Vandelay – in relief for Cheap Seats.  No Crowd Pleasing today.

I arrived in enough time to handle a minor setup for the Thang and get back out to the parking lot to await Pre-runners.  As usual Q-Tip was early and ready to ruck and Chiclets came screaming in at 5 – a little early.  I was glad to have his company on the pre-run this morning.  I wasn’t expecting much attendance with the Mess Hall flag pass going on- Congrats to Griswold and Cosmo.  Apparently, the threat of jump ropes at Cornhusker drove a few PAX members in our direction so we had a solid 16.

I covered the standard Mission, Principles, and Disclaimers, and checked for new guys.

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 Forgiveness Day, so I asked those in attendance to envision someone that needs their forgiveness and to consider that may be themselves.  Think about this during the beatdown.


We did some Yoga stretching which included: Down Dog, Cobraand a modified Child’s pose.  

We then headed to the north goal line and split into groups of 5-6.  Each group split 15 yards apart.  From here we had a runner with part of the group doing upper body calisthenics at the 15 and the other group doing lower body calisthenics at the goal line. We ran back and forth for 5 mins.  One of my standards at football fields.

This was followed by some sprints to get the heart rate up.

Pre Thang

Plank – Hold for 20, 20 Merkins, Chillcut – Hold for 20, 20 Merkins – Repeat


Thang consisted of pairing up and 1 partner running stairs while your partner did an exercise in 5 Rounds.    Alternating turns on the stairs.  Partner exercises were AMRAP:

Stairs: 2 leg hop (2x), Single leg hop alternating legs in 10 (2x), Wide stair steps (2x), Going up Backwards (2X), Sprint stairs (2X)

Partner: Plank Hold, Reverse Plank Hold, LBCs, Merkins, Your Choice


Boxcutters 15 IC → Freddie Mercuries 20 IC → E2K 10 each side → Circle of Hammer (10 hammer IC, 10 rest, 10 hammerIC, 10 rest, 10 hammer IC, 10 rest 10 hammer IC.

Announcements & Prayers:

• Oscar Mike in Hummel Park this Saturday

• There are several happenings – Check Slack for updates

• Third F – Check Slack for updates- a lot going on the next 2 months.

• Tin Cup Respect Beatdown – Oct 21 at Spike.

• Prayers for Trademark’s father in Tampa – Hurricane path

• Prayers for Oompa’s sister and family in Tampa – Hurricane path

• Continued prayers for our Site Q – Tin Cup in his continued healing.

Message from the Q – Vandelay:

The excerpt below is from the National Day Website, and I thought it had relevant thoughts.  I read a few items during the COT but I have included it all here.  I am not lecturing, because this topic is a challenge for me as well.  I hold grudges too long and let things bother me.  It is worth really thinking about why we have an issue with someone and also- whether we can remember the “why?”.  Most times we may remember the grudge isn’t worth it.  There is no gain.  Read on……….

The act of forgiveness is powerful. But, granting forgiveness is more than an act – it’s a process. Forgiveness teaches us about ourselves as much as it teaches us about others. Whether a person suffers from mental or emotional pain, grief, or trauma, forgiveness can set us on a path of healing. Forgiveness can also develop into a practice that teaches us to value compassion, kindness, and love.

Myths About Forgiveness

Forgiveness means different things to different people, but there are myths associated with forgiveness. 

• Forgiveness does not mean:

o Continuing a relationship.

o Approving the other person’s behavior.

o One person wins, and the other loses.

There is no requirement to continue a relationship with someone you forgive. 

Many relationships do not remain the same after forgiveness.  Accepting that or choosing to let a relationship end also helps us heal.  Though, forgiveness can repair some relationships, especially if the receiver understands that forgiveness does not condone the behavior.

Forgiveness sets us free and allows us to begin the process of healing. When we truly forgive, it is easy(ier) to forget because what once plagued us is no longer wired the same in our neural network. We can remember if needed, but after forgiveness, the memory fades into the far distance only to be retrieved if needed for ‘relatability’ (or a story). Even then, there is no “charge” associated with the memory anymore.

Forgiveness doesn’t always happen in an instant, either, though it can. A single verbal statement doesn’t complete the process. However, over time and with willingness and some practice, we can let go of our anger, bitterness, and resentment. Forgiveness is a decision.

Forgiveness Benefits

While granting forgiveness may be challenging, it comes with a wealth of benefits. During the process, we may discover the person we need to forgive most is ourselves. Self-forgiveness is another healthy tool to learn. Thus, National Day of Forgiveness also offers an opportunity to understand the benefits of forgiveness.

• Forgiveness relieves stress. The stress we feel from anger, resentment, and bitterness lessens and even fades entirely. The burden of these feelings creates anxiety and stress that we no longer have to carry when we forgive.

• The act of forgiveness helps us to close a wound. When we forgive, we give ourselves permission to heal. There is freedom in healing.

• When we forgive, we also give ourselves permission to stop living in the past. We focus less on the damaging feelings and begin to look forward to the future. When we detach from the heaviness, anger, pain, and resentment, we no longer allow the past to control us.

• Forgiveness also benefits our physical health. Reduced anxiety and stress mean lower blood pressure, a stronger heart, and an improved immune system. It may also help reduce physical pain.

Reflecting on our ability to forgive ourselves leads to an ability to cope with difficult and traumatic situations. As a result, we reap the benefits of mental and emotional wellbeing. 

HOW TO OBSERVE National Day of Forgiveness

Forgive someone, especially yourself.

Heal a relationship.



Vandelay –

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

The Colosseum

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