May 27, 2025 – The Trident
5/27/2025: The Trident, 52 degrees, 92% Humidity with rain
I arrived early to scope out a good location for the Thang – hoping it wouldn’t be raining, but it
was coming down enough that I made the decision for a garage setup. There was a person
sleeping in a modified tent connected to his motorcycle at the base of the ramp- so I decided to
not disturb him with our merriment and set up on the west side of the garage. After this I drove
up to meet a few early pre-runners that Cheap Seats conned into a longer 4 mile pre run.
PAX: Wait Time (Respect), Bubbles, Lil House, Boji, DaVinci (Respect- Respect- Respect),
BetaMax, Pitchfork, Cheap Seats, Skipper (Respect), Room Service, Big One, Griswold,
Mama’s Boy, Ozark (Respect), Scoober, TC (Respect), Cousin Eddie, Frosty (Respect),
Lansbury, Slow Pitch, FDIC, Hard Hat, Crasher, Q- Tip (Respect- Respect- Respect), Hemi,
QIC: Vandelay –
I presented the mission, core principles, and disclaimers. Occasionally I will have some theme
around National days for the date of my Q. Nothing exciting at all for today except National
Grape Day and Grape Popsicle Day – Come on, man. If it were Blue – maybe.
Warm-A-Rama
We ran to the areas between the LinkedIn buildings – it was dry and under cover.
Weedwackers
Back Exercises and stretching
Pre Thang
Bolt 45s, 3 xs
Followed by Johnny Dramas. 45 IC, straight, out, in
The THANG
Thang consisted of pairing up into groups of 6 (roughly) and running a 3-man grinder in pairs to
encourage mumble-chatter and to push your partner. The run group was instructed to pair up
with a similarly paced partner and push each other through sprints for the running exchanges.
Exercises on one side of an approximately 50 yard run:
Merkins
Mountain Climbers
Werkins
Plank Jacks
Cherry Pickers
Chinooks with Vert Pickle Pushers
Sun Gods
Seal Claps
OH Claps
Exercises on other side of Lot:
Lunges – alternating
Freddie Mercuries
Smurf Jacks
Big Boys
Air Squats
Plank – hold
Bobby Hurleys
Low Dollys
Crab Humpers
6 MOM
Flutter Kicks – 15 IC
E 2 K – 15 each side
Box Cutters – 15 IC
Hammers
Circle of Trust
Announcements & Prayers:
F3 Nation Board here this week
Lansbury at JCC this week
Message from the Q – Vandelay:
I have a certain feeling of ownership in F3 Omaha – even though it isn’t mine. What I mean is
that this group is very important to me, and I take pride in what it means to be allowed to
participate. This week the F3 National Board is here and it is about Giving this away. How do
we support the ability for this to grow and reach others in need? – Physically, Mentally,
Emotionally.
I have found myself having trouble, in the past, with people that have joined or want to join or
are new – these are from existing relationships I have for other reasons. I need to keep an open
mind set about what we are about. Open to All Men – Correct? No Question. It should not be
my concern about whether someone should be invited to experience what F3 is about. How we
provide opportunities once they commit? OK.
As much as this group means to you- it is better to plan on spreading the opportunity. Jesus was
about spreading the Good News to all. – No exclusions.
Aye!
Vandelay –
