05/13/2023, 5:15 AM | Paradise | 69 degrees and humid but bright with today being the Summer Solstice.

16 PAX: Blades of Glory, Break Room, Buns of Steel, Honey Stinger, Grease Fire, Icy Hot, Little Chef, Professor, Q Tip, Retweet, Safe Ride, Slow Pitch, Stella, Tight Lip, Vandelay, Animal House. 

QIC:  Animal House

We had a good pre run/ruck group

5:15 AM          AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. 

AH then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and the Credo, leave no man behind but leave no man where you find him.

Finally, AH, let the group know he was not a professional and to modify as necessary.

There were no Friendly New Guy’s (FNGs), so we got started by moseying.

Mosey .5 miles

Station 1: Warm-O-Rama

  • Side-straddle Hops – 10 count IC
  • Cherry Pickers – 10 count IC
  • Big Ones – 10 count IC
  • Tappy Taps – 10 count IC

Mosey .5 miles

Station 2

  • Burpee – 10
  • Jump Squats – 10
  • Merkins – 10

Mosey .5 miles

Station 3

  • Lunges – 10 (IC)
  • Carolina Dry Docks – 10

Mosey .5 miles

Station 4

  • Monkey Humpers – 10 (IC)
  • Ranger Merkins – 10

Mosey back to Wheatfields


  • Slammers Rancid Style

Name-a-rama as completed and led to….


  • Respect Pop-up
  • Oscar Mike at The Canyon on Saturday
  • Room Service’s son, Pete.  Room Service Q’ing at Golden Spike on Friday
  • Disco Launch
  • Blood drive, end of the month
  • All of those that I can’t remember (I really need to do better of recording these)
  • All of those that were not said


  • Balance rarely comes from increasing efficiency.  It usually involves reducing responsibilities.
  • The more priorities we have, the harder they are to juggle.  It’s better to do a few things well than be overwhelmed by many.
  • A key to avoiding burnout is deciding what doesn’t matter.

Love you all brothers! Keep accelerating! AH

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