05.10.2023|5:15am | Danger Zone | Papillion, NE| 59F, Coudy, wind 7.9mph

 “You Still Need Others” 

# of PAX:  19


4:40am Prerun

Jean Claude, Sundance, Schrute, Animal House, Mr. Hanky, Razzle-Dazzle, Black Tuesday, Ear Tag, KOA

5:15am KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   No FNGs today. 

KOA then covered the 5 core principles of F3.  

1. Open to ALL men. 

2.  Always Free.  

3. Always held outdoors

4. Lead in a rotating fashion

5. Ends with a Circle of Trust (COT).  

KOA shared that we leave no man behind but we leave no man where we found him and that he is not a professional so modify as necessary!

5:16am Pre-Thang

Pax Moseyed down the path towards the lake about a 1/3 of a mile and stopped for a short exercise. We performed 25 groiners. 

Pax then moseyed another 1/3 of a mile and stopped where we performed performed 20 big boys. 

Pax moseyed down to the Boat ramp another 1/3 of a mile to find the Paddle Pop Up Pax (5 in total) out of the water ready for a beatdown with the rest of the group. 

5:26-5:37am The Thang

Pax gathered around in a circle. We completed a pyramid of Maverick Merkins 15-20-25-20-15 for each pax member with a pyramid of jump squats in between each section of maverick Merkins. We ended the combined beatdown with Sarpy Slammers IC Rancid Style for a total of 24. We said goodbye to the paddle pop up and moseyed back to the path. 

5:37-548am Post-Thang

Pax moseyed back along the path stopping twice at 1/3 mile intervals. The first stop included 25 mountain climbers IC. The second stop we performed 25 bonnie blairs IC. We finished the Post-Thang by moseying back to the shove flags for Mary. 

5:48-5:55 Mary

Levy led us in 15 frozen freddies IC, Rooney led us in 15 Flutter kicks IC, Ear tag led us in 15 big boy butt kicks. 

6:10am Name-O-Rama

We then performed the Name-O-Rama with 19 PAX present: Baby Shark, Rooney, Dozer, Mr. Hanky, Chernobyl, Schrute, Uncle Jesse, Sundance, Simmons, Swiper, Black Tuesday, Ear Tag, Animal House, Icy Hot, Echo, Jean Claude, Tony the Tiger, Levy and KOA. 

Announcements/Prayer Requests:  

  • Danger Zone Coin goes to Echo for sticking with the run despite not wanting to do it! Stud!
  • The Pit 2.0 Beatdown on Fathers Day weekend
  • Steffensmeyer child in baseball accident. Please keep him and Room Service’s family in your prayers. 
  • Try to come Monday for the SMURPH at Titan Alley. Trying to break the SMURPH record with Escobar.
  • Prayers for all of the Seniors graduating this weekend. 
  • Brick Builder starting to put together teams and volunteers for that weekend June 3rd. Contact JC if interested. 


KOA spoke today about the natural human instinct to “Do things by yourself”. Even from an early age when we become independent there is a push and pull to do it by ourselves versus being efficient and letting our parents help us do it. 

For KOA he has spoken about the challenging last couple of months regarding the loss of his nephew and his wife’s aunt. Not only were the losses hard but trying manage loss and death emotions for his children has also been challenging. 

While F3 often takes the approach of David Goggins, callous the mind by doing hard things, you cannot always do things alone. You need to rely on people in your lives that you love and trust to help get you through the tough times. KOA can honestly say that the PAX have been there for him, so he challenged Pax to rely on others when times get tough. You can’t do it alone. We ended with a prayer to Sky Q. 



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