“Environmental Growth”

Date: April 25th, 2023

PAX: Armando, Sgt. Pencil (Respect Respect), Short Sale, Macanudo (Respect), Chowda, Johnny 5 (FNG), Doppler, Hei Hei, Q-Tip (Respect Respect), Bogey, Vespa, Crowdsource, Farva

FNGs: None

Pre-Run: Chowda & Farva

AO: The Whetstone

Q: Farva (Beans)

Conditions: Clear, 41 degrees F, Feels like 38 degrees F, Humidity 75%, Wind 4.5 mph from ENE.

At 5:15, YHC welcomed the PAX to the Whetstone and recited the 5 core principles, mission statement, credo, and disclaimer.

FNG “Greg” was identified. He showed up on his own after checking the website for the closest location to his house. Allegedly, he also had weak contact with WaitTime.

Disclaimer: I am not a professional, modify as necessary. The exercises are simply a suggestion. 

Warmarama: Mosey to the hill just north of 180th and Harney St.

          17 SSH

          17 Cherry Pickers

          17 Imperial Walkers

Pre-Thang: No Pre-Thang, we got right to business.


          At the Catamount Complex, we run the hills. I searched the Whetstone area (Perhaps while on duty) for a hill that could compete with the Cat house’s Bernadette. At the bottom of the hill, we performed the following exercises:

          2 team Grinder (Low Flow inspired…. Plug it!!)

We split into two teams. One team would bear crawl halfway up the hill and then Bernie Sanders to the top and do (5) Navy Seal Burpee’s, then head back down while the other team would do the exercises on the sheet which were: (20) – Merkin’s , (20)- LBC’s IC, (20)- Ranger Merkin’s, (20)- Big Boy’s, (20)- Werkin’s, (20)- Flutter Kick’s IC, (20)- Diamond Merkin’s, (20)- Alt. Heel Touches IC, (20)- Alt. Shoulder Taps IC, (5)- Navy Seal Burpee’s. Rinse and repeat until Omaha is called. Omaha was called @ 5:45 and we completed Mary before heading back to the flags. There were juicy Farva beans during the beatdown and Doppler said that YHC put the “Whet” in Whetstone today.


          Farva beans (IC) 17 each way


          See above for PAX present

Announcements and Prayers:

          Halfway House Sunday

          VQ’s and Flag passes incoming

          Prayer’s for Macanudo’s nephew

          Prayer’s for Sgt. Pencil’s friend


A shark in a fish tank will grow 8 inches, but in the ocean it will grow to 8 feet or more. The shark will never outgrow its environment and the same is true about you. Many times we’re around small thinking people so we don’t grow. Change your environment and watch your growth. F3 is just one example of this…. acceleration in multiple areas of your life is a direct result of the environment this culture can create if you embrace the F3 community. Lean in and watch your growth.

Prayer – Farva

10-7, EOT


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