09/06/2023, 5:15am | Paradise Island | Omaha, NE | 60F, Clear, Cool

“The Ups and Downs of 3 Years” 

# of PAX:  33

QIC:  KOA and Skidz


Prerun: Tight Lip, Ferdinand, Ear Tag, Low Flow, Invictus, Pit Stop, Tator Tot, Khakis, Cheap Seats, Vandelay, Lucky Charms, Slow Pitch, Red Ranger, Retweet, KOA 

Pre-Ruck: Skidz


KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the re-invigoration of male community leadership.  

KOA went on to cover 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 reminded everyone that he is not a professional and that we will leave no man behind but we will leave no man where we found him. 

We had 1 FNG today, Ethan, Sven’s 2.0 son. 

KOA discussed the route with the PAX and we were running by 05:16.

5:16am-5:25am Warm-o-Rama and Pre-Thang

PAX moseyed about 1/2 a mile west on Pacific street to 108th street just past the fire station. PAX formed a circle and Skidz led the team with Maverick Merkins 20 each round alternating PAX members in a circle for a total of 4 rounds. Khakis and Huffy shared traffic duties and switched off after two rounds to make sure safety was attained. 


KOA then instructed PAX to break into groups of 3. He told the PAX how important mumblechatter has been to him over the past 3 years and that his favorite beatdowns have been when PAX stay together in small groups. We ran hill repeats ( I think somewhere around 8). At the top of the hill PAX paused and completed 25 of any core exercise. At the bottom of the hill PAX paused and completed 25 of any shoulder/chest exercise. 

Omaha was called at 5:50am. 


PAX moseyed back to the shovel flags and completed Sarpy Slammers Rancid style around the circle for a total of 32. We should have done one more to include Black Lung who had to leave early. 


We then went into Name-o-rama. The following member were present for a total of 33 PAX members: Cheap Seats, Biff, Penny Marshall, Tight Lip, Tom Tom, Tator Tot, Big One, Slow Pitch, Skipper, Vandelay, Ear Tag, Retweet, Red Ranger, Ferdinand, Pit Stop, Low Flow, Knobs, Gunner, Sven, FNG (Snow Leopard) , Tin Cup, Invictus, Khakis, Lucky Charms, Oompah, Stells, Hindsight, Huffy, Safe Ride, Brazilian, (Black Lung-Sorry), Skidz, KOA.

Announcements/Prayer Requests:  

  • Iron PAX week 1. See Slack for details. 
  • Pop Up Saturday in Bennington at a site called, Bunstown
  • Celebrate Yesterday’s pop-up Badger Point in Bennington
  • Happy Hour Friday
  • Heartland for Hope this month, see details with Squeaky Clean. Goal to raise $10,000 this year
  • Vala’s pumpkin patch tickets coming soon. We already have 700 tickets claimed!
  • Prayers for Knobs wife’s aunt Lisa with recurrent cancer. 


KOA shared some of the ups and downs that he has experienced with F3 and his life over the past 3 years. The one constant that has kept him positive and kept pushing him forward has been the men of F3. So many wonderful men willing to sit, listen and be vulnerable. In addition to that his shield lock has been critical to his success. He urged each of the PAX in attendance to find that shield lock. Identify those men who are willing to be honest and open with you with the goal of pushing you forward. Only then will you continue to grow. 

Finally, he shared that one of the greatest parts of F3 is starting to see the successes in others. VQ’s, Shovel Passes, etc. All of these exemplify acceleration in others and is truly a beautiful thing to watch. 

Skidz shared some additional heartwarming comments about the importance of shield locks, friendships and brotherhood. He shared how important it is to have positive role models and men in eachothers lives, leading by example and helping us be the best versions of ourselves. 

KOA ended with a prayer. 



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