Thursday July 16th 2022
Boys Town
Pre-Runners – Cheap Seats, Honey Maid, Red Ranger, Vandelay, Bubbles, Steeple, Old Spice, Tea Party, Swiper, Hei Hei, Mulligan, Plague,
PAX – Wait Time, Old Spice, Slow Pitch, Pothole, Hei Hei, Blades of Glory, Convoy, Vandelay, Poseidon, Sister Act, Lansbury, Mulligan, Tator Tot, Chariot, Cradle, T Swift, Redacted, Paddles, Invictus, Chiclets, Pony Express, Room Service, Tubesocks, Bubbles, Red Ranger, Plague, Tonight Show, Bunny Slope, Honey Maid, Stitches, Rice a Roni, A Bomb, Jeeves, Gator, Danza, Ketchup, Swiper, Betamax, Big Unit, Khakis, Retweet, Oompa, Steeple, and YHC Cheap Seats
Today was a very special day. As I arrived at the Oracle around 5:10 I knew it would be special. It was definitely bitter sweet as I got ready to hand the flag over to Hei Hei. As I pulled up and got out of the car to plant the flags I ran into Mulligan who I’ve been running more and more with and we shared some pleasantries and then he went and ran 5 miles! Mulligan (RESPECT)
The PAX then started to roll in and I knew the 6am Oracle edition was going to be a big one!
I greeted the PAX and recited our Mission as we traded off on the core principles.
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 informed the PAX that we were going to go down memory lane this morning and mosey to some of the most common spots around the Oracle throughout my year as site Q so we moseyed off and headed to the football field just south of the police station.
Warm-o-rama/Pre Thang
We circled up and started with 20 SSH. 10 out loud and 10 silent. We needed to end up all in unison to avoid burpees but our main man Hei Hei was too excited and kept going to 21. We performed 5 burpees for our punishment.
We then performed (how many Gator?) 12 tappy taps IC. Then (how many Gator?) 12 tator taps IC and 12 big ones IC
Pre Thang 1 I wanted to honor the prior 3 site Q’s that led at the Oracle so I called Wait Time out to the middle of the circle and re told my favorite Wait Time story “I explained to the PAX that when I started F3 and around my 4th or 5th workout I showed up at Wild Kingdom and this dude that was leading the workout that day had such a presence to him when he started the workout. His voice made you sit straight up and he made a comment about not being your friend for the next 45 minutes. I explained that it honestly had me scared to do the workout. We then proceeded to mosey up the little hill where we start the long pre-run at WK and performed an exercise that I still struggle with to this day. That exercise was called The Steinel.” So, in honor of Wait Time he led the PAX in the Steinel to end the first round of warm-a-rama. Thank you, Wait Time (Respect).
We then moseyed to the parking lot near the main baseball field where Boystown plays (also known as the field we can’t work out on” As we circled up the mumble chatter was LOUD and AWESOME. It was so loud that I couldn’t even hear myself say the next couple of warm-a-rama exercises. This made me smile from ear to ear! Ketchup made the point to tell me to speak louder if he wanted the group to hear what we were doing. I enjoyed the mumble chatter so much that it didn’t even bother me!
We then completed a couple more stretches, arm circles IC 10 forward and 10 backwards and regular stretches touching your toes!
I then called Vandelay to the center of the circle to honor him as a previous site Q of the Oracle. I recounted my relationship with him over the past 18 months and how he is one of the most respected members of F3 that I look up to. Vandelay was always there to pick me up when I started running and couldn’t keep up and we always had great conversations about Faith and Family on our pre-runs! I also told the PAX that I admired him because he would do the trifecta every Saturday (pre-run, 6 and 7am workouts). I aspired to be like him and wanted to do the same. I started out slowly but eventually was completing the trifecta just like him. I’m truly thankful for how Vandelay has pushed me in my F3 Journey. Thank you Vandelay (Respect)
Pre Thang 2 In honor of him we completed Bolt 45’s which consisted of 15 half squats, 15 half to full squats and 15 jump squats. We completed 3 times!
The PAX then took a mosey to heartbreak hill to complete the last of our Pre Thangs
Once arriving at Heartbreak Hill I called upon Room Service to lead us in a workout. I informed the PAX then when I reached out to Room Service to lead a workout he mentioned my favorite workout which consisted of a crowd pleaser. I also informed the PAX that Room Service introduced me to the idea that you can bring golf clubs to a workout and also noted how Room Service was a fellow Hastings College Bronco. Go Broncos!
Crowd Pleaser – 1 Merkin to 1 Groiner, 2 merkins to 2 groiners etc. We went up to 5 and then came back down the ladder
After this was completed we did do a couple of exercises on heartbreak hill. Heartbreak Hill was very commonly used in my 1 as site Q. I had the PAX get in groups of 5 and completed the below rounds as a group
Round 1
20 Merkins
20 Diamond Merkins
15 Chuck Norris Merkins
15 Werkins
Round 2
20 Air Squats
20 Bonnie Blairs IC
15 lunges each leg
15 jump squats
Round 3
20 Big Boys
20 LBC’s
15 Flutter Kicks
15 Heals to Heaven
After each round the group would run up Heartbreak Hill and complete 12 burpees then mosey back down the hill
We then headed back towards the flags with again A LOT of mumble chatter and breaks along the way. We stopped one time about halfway to make sure the 6th was pickuped (Thank you Tator Tot for the reminder). We then made it back to the flags to complete some American Hammers
Mary
We did rancid style Hammers (44 of them IC)
Announcements/Prayers
Tator Tot highlighted the upcoming flag passes coming up. It was flag pass season. He stressed supporting all the leadership around F3 if you can. Flag Passes at the Pit, Combine and others were coming up. We also talked about the number of VQ’s coming up. Get out and support them F3 Omaha.
We talked about all the 3rd F opportunities and encouraged everyone to check Slack for more details.
Lots of prayers concerning health and sickness with family members. We especially talked about little Gus (18 months old) who died from a choking accident. His parents Tim and Jill Seaberger go to St Wenceslaus and they are hurting and so is the community. We asked all the guys to lift them up in prayer.
COT
My COT consisted of gratitude towards the prior site Q’s at the Oracle. I expressed how great of an honor it was to have the Flag for the OG site in all of F3. I told the group that when Vandelay approached me I didn’t feel I was worthy to take on the site’s leadership responsibilities. I didn’t feel ready but with the help of the PAX I was able to lead them for a year.
I also wanted to share some information about Fr Flannigan and what his vision was of Boys town when he started it years and year ago so I read the below phrase about Fr Flanagan’s that reminded me so much of F3:
“Fr Flanagan’s Boys Home accepted all boys regardless of their race, creed or cultural background. The priest offered every child a new start in life, and he went to great lengths to seek out and bring in the neediest and most helpless – even boys who were in prison for serious crimes. Father Flanagan died in 1948, but his successors have faithfully carried on his legacy and the mission he started at Boys town. Today, at 100 years strong, Boys Town still follows many of the same principles and practices that originated with Father Flanagan’s vision”
To me this quote speaks to F3 and what we are trying to accomplish. Wait Time did a fabulous job picking Boys Town as the OG site and I’m truly thankful to have led it.
I then passed the Flags to my main Hei Hei who will be taking over and explained how he was the right fit from the very beginning to take over the flags. He brings so much positive energy and will be his true authentic self. He’s a consistent double to trifecta workout guy at Oracle and is extremely humble. It’s been a pleasure and honor to get to know him over the past 7-8 months.
Cheap Seats took the group out in prayer! Thank you F3 Omaha