9/19/2023 – The Sannitarium 

Location: PLV HS

PAX:  19 –Squeaky Clean, Boss Hogg, Red Wire, Bananas, Ray Bans, Fun Diiiiiiiiiip, Mr Hanky, Big Rig, Gigablast, Harding, Beans, Double Dip, Sweet Roll, Longboard, Shocker, Gene (FNG), Ichiro, Jackson 5, Invictus.

QIC: Invictus

Weather was perfect, low 70’s.

0445 – Boss Hogg joined me for 15 extra minutes before we joined the regular pre run crowd. The highlight of this run was that we saw a skunk cross our path while we were going North on 84th. All conversation stopped at this point so we could avoid getting sprayed. we then circled back after 7 minutes out to pick up the 5am group.

0500 – Pre Run – a group of about 8 hit the normal route; I peeled off at the end to get ready while the rest of my group picked up the 6.

0530 – QIC kicked off the morning with the description of F3 – Fitness, Fellowship, and Faith. 

Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust. 

Credo – Leave no man behind, but leave no man where you found him. 

The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership. 

We welcomed 1 FNG, Ichiro’s dad, Gene.

QIC noted he was not a fitness professional so the PAX should modify the workout as needed.

YHC also realized that Pandora™ is not the best option of a music player for the speaker since it kept turning off. We had some good 90’s rock tunes going. I eventually turned it off since I kept turning it back on after a few songs.

Mosey to 50 yd line of Turf


15 SSH IC, 15 Tappy Taps IC, 15 Mountain Climbers IC, 15 Alternating Shoulder Taps

Thang 1: Start on North Goal Line

 2 Sets of the following:

20 Bonnie Blairs, run to 20 yd line, 2 burpees, run back to goal line.

30 Merkins, run to 30 yd line, 3 burpees, run back.

40 LBC’s, run to 40 yd line, 4 burpees, run back.

30 Air Squats, run to 30 yd line, 3 burpees, run back.

20 Merkin Jacks, run to 20 yd line, 2 burpees, run back.

Random PAX were chosen to lead a set of the exercises. It got tough during the Merkin Jacks. 

Thang 2: Bottom of the Hill East of the grass field

2 man grinder. PAX at bottom did AMRAP core of their choice, while the other bear-crawled up the hill and did 3 dry docks before running down. We cycled through this for about 8 minutes before OMAHA.

Mosey to the Flags – 1 round of Sarpy Slammers.

NOR – see PAX list above.

FNG – Ichiro brought his dad, Gene, who talked about his family and career, as well as a few surgeries and medical things that he has gone through. Someone threw out Million Dollar Man and YHC liked it as well as the rest of the PAX, so it stuck. 


Announcements: Squeaky Clean – Heartland Hope Mission needs clothing contributions, NE Blood Bank has a drive on 10/20/2023


Bean’s friend’s mom, Ditty needs help getting a bike, PLV volleyball coach got diagnosed with brain cancer.


Being the Netflix™ junkie that I am, I binged a show over the weekend. Ichiro’s guess was “One Piece”; he seemed pretty excited about it. However, the show I watched was the Band of Brother series. Most of the PAX were familiar with it. I shared a quote from the main character, Maj. Richard Winters, which went “Ribbons, medals, and accolades are poor substitutes to the ability to look yourself in the mirror every night and know that you did your best.” This reminded me of how I carry myself at work in reference to the designs I work on as well as training young engineers. In the end, my ultimate goal is to make sure I do the right thing for the client and let the younger engineers know how to design mechanical and plumbing systems the right way. If we do things for awards, then we lose sight of the main objective, which is to pass our leadership skills on to the next generation and provide a good product for our clients. I think this quote also applies to our relationships with our friends and family in that we support each other not for recognition but to be an example for others on how to foster good relationships. 

Prayer – YHCAye! – Invictus.

Leave a Reply