Q: Stitches  

AO Conditions: 63 Degrees with intermittent rain and breeze. DARK.  

20 PAX: Vandelay, Switchfoot, Sweet Sweet, Pioneer, Bubbles, Convoy, Khakis, Hungerman, Singlet, Slow Pitch, Grillz, Mufasa, TaterTot, 12 Gauge, Oscar, High-Hat, Taxman, Ketchup, Black Tuesday, Stitches.  

Orientation:  Welcome to F3: Fitness Fellowship and Faith

(Disclaimer was placed early to minimize legal exposure due to presence of an FNG + Mufasa Intro Burpee Nonsense)

Disclaimer: I am not a professional, modify as necessary.                        5 Burpees

The Mission Statement:   The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.                                                           5 Burpees

The Five Core Principles:            

Open to All Men –                                                                                           5 Burpees            

Always Free of Charge –                                                                                5 Burpees           

Led in a Rotation Fashion –                                                                          5 Burpees           

Always Outside –                                                                                           5 Burpees            

Ends in a Circle of Trust-                                                                                5 Burpees  

The Credo: Leave no man behind and leave no man where you found him.       5 Burpees  

FNGs: Mike Muller

Mosey: From the Shovel-Flags over to the Boat Ramp Parking Lot  


Side Straddle Hops: 20IC

Cherry Pickers: 20IC

Tappy Taps: 10IC

LBC’s: 20 IC  

Pre-Thang (2X):   Mosey to the bathroom hut and balls to the wall  

Australian Mountain Climbers: 15IC

Air Squats: 20D

Chicken Peckers: 10IC

Wall Sit: 30 Count  

Mosey to the south end of the Lake Zorinsky Dam  

The Thang: The Anvil String of Pearls  There are 6 lights set up on top of the dam to create stations for a string of pearls. After each set, the group moseys to the next light. Repetitions build from the top to the bottom of the list, so first time through is 5 Burpees and Mosey, second time through is 10 Merkins, 5 Burpees, and Mosey, and so on…Ultimately, we only made it through the first six exercises but everyone was appreciative when Omaha was called as the morning sun was poking through the clouds.

5 Burpees (D)

10 Merkins (D) 

15 LBC (IC)

20 Alternating Lunges (IC)

25 Mtn Climbers (IC)

30 Second Plank 

35 American Hammers (IC)

40 Side Straddle Hops (IC)

45 Big Boy Sit-ups (U)

50 Squats (D)  

OMAHA! @ 6:05 AM – Back to the Flags 6MOM: Rancid Style Hammers  

Name-a-Rama:  The FNG Mike Muller shall heretofore be known as ShamWOW

Announcements: Sign up for the Brush-Up Event

 Prayer Requests:  Prayers of appreciation were raised by two PAX due to ongoing support from the group at large. Ketchup asked for prayers for Stacy as she recovers.

 COT:  YHC talked about his close relationship with Ketchup, their initial distrust of the other, mutual respect for one another honed through trials (both professional and F3 related), and how having people in your foxhole that complement your strengths and weaknesses is key. Don’t be afraid to befriend someone different than you. Don’t prejudge someone before you spend time in the trenches with them.

Ball-O-Man: Stitches prayed the group out.

Leave a Reply