10/27/2022: The Maize, Humidity 53% and 48 degrees.  Don’t kid yourself- it was cold.  

I arrived early to scope out a good set up point and decided to use Atlas St as the location for The Thang.  It might seem daunting – but we only used about 50 yards, so it was easy for the youngsters.  I then joined the group for a nice brisk Pre-run.

PAX: Thor, DaKine, Steeple, Lite Brite, Smelly Cat, Smurph Turph, Copperfield, Mr Miyagi, Cheap Seats, Z-Bo, Ralphie, Boji, Escobar, Bayside, 12 Gauge, Slow Pitchhhhhhhha, White Claw, Long Neck, T-ball, Obi Wan, Bogie, Ketchup, Mufasa, DA Fridge, Big Unit, Storm Chaser, FNG – Turtle

QIC: Vandelay – 

YHC presented the mission, core principles, and disclaimers:

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 also inquired if we had any Navy service members or veterans as it was National Navy Day.  It was also National American Beer Day and National Civics Day – more on that later.  We also welcomed our FNG- Spencer who later was named Turtle- maybe to his disappointment.  This was probably mostly due to his critical error in mentioning his real nickname – Flash.

The PAX moseyed to the basketball court for Warm-a-Rama.  


Some Yoga Back Stretches as a tribute to my Respect brothers running their own show at The Golden Spike today.

3 Person Groups with 2 stations and a runner.  Stations across the court from each other.

Station A: Alternating rounds of Cherry Pickers and Sun Gods as AMRAP

Station B: Alternating rounds of Butt Kickers and High Knees as AMRAP

Pre Thang

This was completed after a run to the new playground area so we could do it on the spongy surface if desired.

Bolt 45s, 3 xs

Johnny Dramas – 15 on up, Straight, Out, In


Thang consisted of pairing up into groups of 6….or 7 or 8 and running a 3-man grinder in pairs to encourage mumble-chatter and to push your partner. The run was along a stretch of Atlas street about 40 or 50 yards.

Exercises on one side of 40 yard run:











Exercises on other end:











Boxcutters – 15 IC

Heal Touches – 15 IC

E 2 K – 15 each side

American Hammer – Rancid Style – once around, with a little extra at the end.


Announcements & Prayers:

• A lot of Third F activities upcoming

o Veterans Day activities

o Thankful Trot

• Halloween workouts with 2.0s at several locations Saturday- check Slack

• Halfway House runs this Sunday

• New Golf Tourney on Nov 12 at Miracle Hills – More info coming on Slack

• Shovel Flag pass Friday at The Armory

• Prayers for Pit Stop’s M

• Prayers for T-ball’s father who is having surgery today.

Message from the Q – Vandelay:

I watched some news last night which irritated me – related to election news and happenings in the political climate of our country right now.  Being that it is National Civics Day, I thought I would mention a few things I read after researching this item about today.

National Civics Day on October 27th celebrates the importance of civic education all across America. The observance also commemorates the date the Federalist Papers were first published on October 27, 1787. These documents served as a foundation for the United States Constitution.

Civic education prepares students for their roles as citizens. Governments at every level are not self-sufficient organisms. They require the action of civic-minded individuals to continue a constitutional democracy. A civic-minded society understands and accepts these responsibilities and rights.

Civic education is a social science that studies the rights and obligations of citizens in society. Students benefit from a strong civics education in many ways:

• Improved critical thinking

• Communication skills

• Community service

• Civic engagement

They are also more likely to vote, volunteer, engage in political discussions at home, work on community projects, speak publicly, and communicate with elected officials.

I think F3 has several similar principles and encourages us to behave in a respectful manner and be concerned about others in our community.  Too often, people behave to the contrary – worried about themselves or THEIR rights.  We have an obligation to set good examples and be concerned for the well-being of others.

On this National American Beer and National Civics Day – I suggest you raise a glass of fine American Lager to toast our great democracy.

Thanks to Obi Wan for allowing me the opportunity to lead today.


Vandelay –

F3Omaha - 4030 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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