6/8/2023: The Berm, 65 degrees, A little balmy but nice

PAX: Al Borland, Short Sale, Doppler, Flowers, Chiclets (Respect), Blades of Glory, Skipper, Hei Hei, Back Country

QIC: Vandelay 

I arrived early to survey the planned usage areas to make sure there were no surprises and got things set up – although not much was needed.  I joined Hei Hei on a Pre run and arrived back just in time.

YHC welcomed an intimate gathering of the PAX and reminded them of today’s theme. We would hold Best Friend discussions til TNT, but we would celebrate FLW’s birthday with some trivia. I then presented the mission and disclaimers while reminding all of my amateur status-
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.

No FNGs today.

Trivia: Can you name the American Style of architecture developed and made popular by Wright and his studio? I believe Al Borland came through with this one (PrairieStyle) but that is where the successful answers stopped.


We went to the basketball court and started with SSH- 15 IC and Red Bull Smurph Jacks- 15 IC to get the heart rate up.  We then slowed it down with a few rounds of Broga with downward dog and cobra poses.  This was followed by pigeon stretches.  We then did some full court sprints followed with recovery – 3 rounds.

Trivia:  Can you name the 1 work of FLW that is in the state of Nebraska? And where? (HP Sutton House in McCook) – No correct answers – or even guesses.

Pre Thang –

In honor of FLW birthday – Let’s build a strong foundation- important for any good structure.

Usain Bolt 45s – followed by Johnny Dramas in sets of 10.

Trivia:  Can you name 1 work of FLW?  Can the group get to 5? Not really and no.  A combination of Doppler and Chiclets kind of got the Guggenheim.


Because of our numbers we just split into 2 groups of 5 for this one.

Group exercises were AMRAP while the other group ran circuit route as fast as possible.

Partner: OH Claps, Seal Claps, Air Presses, Cherry Pickers, Merkins with hill runs.  Standard down – Bernie Sanders back up while keeping the upper body exercise going- Except Merkins

Trivia:  There is one PAX member named after a toy that was invented by FLW’s son – inspired by structure of the Imperial Palace.  Can you name that PAX member? (Lincoln Logs) – Again not even a good guess on this one- and I thought this one would be easy.


LBCs 15 IC → Boxcutters 15 IC → Heel Touches 15 IC

Rancid Style Hammers – twice around.


Count off and Name-A-Rama followed – no issues

Announcements & Prayers:

• Heartland Hope Mission volunteer effort June 23, 24- check Slack and Calendar.

• Wolf Den Monday launch

• Happy Hour at Jukes next Friday

• Back Country will have his VQ at Helix next week.

• Prayers for Rollbar and Dax

• Prayers for Rooster and Family of Oahu

• Prayers for Short Sale as he gets some testing done

• Prayers for Pete Steffensmeier and the family.

Circle of Trust – Message from the Q – Vandelay:

Today is Frank Lloyd Wright’s birthday – born in 1867.  He is widely considered the greatest American Architect and his talent has provided me with a lot of inspiration in my career.  Thanks for humoring me today.  Unfortunately, in a lot of ways FLW was a jerk and loner because he did not have great people skills – especially when he didn’t get his way.  There are more important things in life than getting your way- thus the importance of today.

Today is also National Best Friends Day.  What is a Best Friend?  Do you all have one?  Or do you have a lot of great friends?  I have touched on this before, but people who I have largely considered my best friends, I don’t interact with the same way as we do here in the Gloom.  I have had to think about what this means more since joining F3.  I don’t connect with them the same way, I don’t discuss the same things, I don’t have similar interest – at least anymore.  What does this really mean?  It is not that they aren’t important to me, but maybe our connections have changed over time and my needs for a best friend are different now.   Maybe, many of you mean a lot to me and I don’t have a “Best” friend.  

Regardless, I consider myself lucky to be counted among you and know that I have more friends than I deserve-friends that would act as my best friend when needed, regardless of the classification.  Widening our circle of friends and trusted confidants is important for long term sustained health- both physically and mentally.  

Go be a friend to someone today and tell another friend how much they mean to you.

Aye!  Vandelay

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