Thursday, April 13, 2023 | The Sandlot AO | Halleck Park, Papillion, NE | 57 degrees, SSW wind 16 mph

PAX (27): Simmons, Uncle Jesse, Firewalker, Girl Dad, Stranglehold, Tax Man, Cataracts, Tater Tot, Zorro, Ear Tag, Tony the Tiger, Levy, Farva, KOA, Broke, Sweet Roll, Low Flow, Dirty Bird, Chernobyl, Boss Hog, Shrute, Animal House, LadyBug, Invictus, Black Tuesday, Baby Shark, Ray Ban

QIC:  Ray Ban (VQ)

5:00 am Pre-Run: as this was my VQ, YHC was just happy to show up on time for the pre-run and did not keep good track of who was running. Jean Claude led the way, with Stranglehold, Ear Tag and myself trailing behind, as well as Animal House and several others that hopefully won’t hold it against me for leaving them out of the backblast

5:30 am: I welcomed the PAX to the Sandlot. We discussed that F3 stands for Fitness, Fellowship, and Faith and its mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. We reviewed the 5 core principles at F3: 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust and our credo to leave no man behind, but leave no man where you found him. Disclaimer: I am not a professional, modify as necessary. No Warm-a-rama. No FNGs present.

The Thang: With a large group of PAX, the goal was to keep things simple this morning in order to let all PAX mosey at whatever pace suited them best. Lots of different pace groups separated and we ran west on Lincoln St for 18 minutes then turned around and returned back to the shovel flags.

Mary: 33 Sarpy Slammers


• F3 Omaha Convergence (5 year Anniversary) atOracle (Boys Town) 5:30am on 4/22/23.  Make sure to register ahead of time.  Check slack for details for 2nd F opportunities for lunch and happy hours all week long.

• Freed to Bleed Blood Drive on April 21- Sign up on Slack or WhatsApp

• Halfway House and Apex coming up later this month

• Wear green for Gabe wherever you post tomorrow


• KOA’s family and his nephew Gabe


I did a lot of driving the last week and reflected a lot on my F3 journey that started in January. A Q source I attended talked about how it’s not the beatdown itself that’s most difficult about joining F3, but the fear of it ahead for time. This kept reminding of the saying that 90% of success is just showing up.  The fear of pain and chaos in our normal routine is a powerful obstacle and the status quo is a comfortable place in our hearts.

I knew about F3 for years and kept thinking of excuses until Uncle Jesse finally convinced me to come to a running workout at the Sandlot. I had so much anxiety before my FNG post that I barely slept the night before. But I finally showed up. I hated getting up early and the thought of trying to fit into this new group gave me a lot of anxiety, but I thought it’d be nice to have some running company.

I had shown up, so the hard part was over.  All the Schick and Nick references during my first coffeterialet me know I was in the right place as well! After that it was easier to post at more events and worry less about who I’d know there. I have room for lots of growth still and need to be comfortable making myself more vulnerable. Like many of you, I joined F3 for a workout group, but I’m quickly getting hooked on everything else that F3 is about.

So why am I rambling on?  Because my decision to show up to F3 has given me a renewed sense of purpose and more focus and motivation in my life, even when I’m exhausted from the beatdowns.  When I can’t post for a while, I feel the void. 

I just wanted to encourage each of you to continue to show up as well in all areas of your life and push yourself to be a better person each day. Some of you may be lingering over decisions, big or small, that you know you need to make. Don’t let fear cripple your growth like I let it do to me for years. Show up and make the change you know is necessary.

Ray Ban led us out in prayer.


Ray Ban

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