F3Omaha Golden Spike July 14, 2023 –National Nude Day and Vandelay 5 Year Anniversary

7/14/2023: The Golden Spike, Humidity 84% and 69 degrees.  

I began this morning with a customary Pre-Run.  The difference today was that we had a group of 12-14 and the Famous Clydesdales made a feature appearance.  The early PAX presence elevated my heartrate for the morning- realizing my Q needed to be on-point with a large crowd that I didn’t want to disappoint.

When we returned from the Pre-Run, we were greeted by a large collection of HIM with some high energy for the morning.  I am usually not affected too much by Q responsibilities, but I felt some extra nervousness today.  I know people came out to celebrate with me, but I wanted to make sure it was not a singular focus or a letdown.  One thing about F3 is that it takes all of us to make it real and I wanted everyone to know how beneficial this journey has been for me – because of all of them.

PAX: Almost Famous, Shirley Temple, Kingsford, Dirty Bird, Spacebar, FDIC, TC (Respect), Big One, Q-Tip (Respect- Respect), Wait Time (Respect), Skipper, Cadbury, Penny Marshal, Laser Jet (Respect), Frosty (Respect), Slow Clap (Respect), Foley (Respect), Oompa, Mulligan (Respect), Tin Cup (Respect), Chiclets (Respect), Canadian Bacon, (Respect- Respect), Biff, Fish oil, Grease Fire, Khakis (Respect), Bubbles, Hobbes, Blackjack, Hydrant – FNG (Respect), Retweet (Respect), Ozark (Respect), Grillz, The Plague, Waterboy, Hemi, Lemu (Respect), Tiny Dancer (Respect), Tom Tom, Mizzou, Invictus

QIC: Vandelay – 

I welcomed the group and indicated I was appreciative of everyone making a concerted effort to join this morning.  I also Announced that today is National Nude Day and everyone was free to celebrate as they felt appropriate.  It is my 5 Year Anniversary Date with F3 but that just really means I haven’t quit, and you haven’t asked me not to come back yet.

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.  

We met Dan, our FNG brought out by Blackjack, who later would be named Hydrant.

After formalities were out of the way, the PAX moseyed to the posh Field Turf surface and circled up for Warm-a-Rama after a lap around the track.


High Knees 25 IC → Weedwhackers 15 IC – Thanks Brad Pitt →  Back Stretches – Downward Dog and the reverse- Cobra→  Pigeon Stretches

Pre Thang

Some stair runs – 1 time each and back down.  We had to do these because it is Spike.

2 leg hop

Single leg hop

Side to side



I kept everyone as one group to alleviate the need for a long explanation – it is really pretty simple though.  Merkin rounds led by RESPECT members.

  • Sprint 100  -jog back to 10 and do 10 Merkins
  • Sprint 90  -jog back to 20 and do 20 Merkins
  • Sprint 80  -jog back to 30 and do 30 Merkins
  • Sprint 70  -jog back to 40 and do 40 Merkins
  • Sprint 60  -jog back to 50 and do 50 Merkins
  • Sprint 50  -jog back to 40 and do 40 Merkins
  • Sprint 40  -jog back to 30 and do 30 Merkins
  • Sprint 30  -jog back to 20 and do 20 Merkins
  • Sprint 20  -jog back to 10 and do 10 Merkins
  • Sprint 10  -jog back to 100 and repeat

6 MOM – led by RESPECT Members and one Site Q

Boxcutters – 15 IC

Flutter Kicks – 15 IC

Low Dollys – 15 IC

Frozen Freddies – 15 IC

Rancid Hammers- 42

Circle of Trust – Name-A-Rama went off without a hitch – but a little long.  We named an FNG – Hydrant

Announcements & Prayers:

  • Sign up for Brush-Up event- On Slack
  • Shovel Flag pass at Octagon Monday
  • Shoe Drive going on – info posted on Slack or reach out to Frosty
  • Prayers for:
    • Pete and Room Service
    • Dax and Rollbar
    • Cadbury – prayers of thanks for his son
  • The Nugent Flag was passed from The Plague to YHC – Vandelay.

Message from the Q – Vandelay: 

Like most guys would start an anniversary Q- F3 has had a huge impact on my life.  5 years is like a high school or college career for some of you.

I thought about how I had changed and started writing down comments – but they all started with “I have….” or “I am……”  – and I didn’t like it.  It made me realize it is more about YOU.

I have been doing this for 5 years, with really no pause and it was exactly what I was looking for at that time in my life when EH’d by Sweet Tooth.  I was in good shape, but YOU have made me better.  I needed better relationships, and YOU were there.  I was looking for a way to make more of a difference for others, and again YOU were there to push.

Part of you is My Shieldlock – thank YOU. Part is my Oracle Saturday crew – thank YOU.  Part is all of you I Pre-run with and sometimes Pre -walk with – thank YOU.

Who are YOU?  This isn’t about me so much.

YOU taught me to be more accepting – of others and myself.

YOU taught me to push for improvement – physically, mentally, spiritually

YOU taught me a different way to pray

YOU taught me to prioritize

YOU taught me to run harder and push stronger

YOU taught me that 10K isn’t that far

YOU made me realize it was more important to support than to win.

YOU taught me to be more understanding

YOU taught me to have more empathy

You taught me that it wouldn’t kill me to be vulnerable and share

YOU taught me to see more points of view

YOU taught me that others may feel differently

YOU also taught me that it is more likely that others feel the same.

YOU taught me to be more grateful

YOU taught me to be more patient

YOU taught me that someone else is probably having a worse day.

YOU taught me that what may initially be considered an inconvenience is actually a gift.

YOU taught me that everyday is a new opportunity to be a light – a HIM- for another person and you need to be open to that awesome opportunity and take it.

YOU challenge me to Live Third.

Who are YOU?  It is all of you – my brothers of F3 Omaha.

Thank YOU.

Thanks to Almost Famous for allowing me the opportunity to lead today at one of my favorite AOs.  And to Oompa for the assist.  This was a truly humbling morning with an outpouring of kind comments and gestures.  I love you guys and you have no idea how much you all mean to me.



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