January 10, 2020|AO – Golden Spike | Burke High School | Light breeze 25° F

PAX:  Tugboat, Bird Man, Mufasa, Big One, Blue Suede, Room Service, Doc Brown, Tin Cup, Vandelay, Beta Max, The Curse, Crab Cakes, Saul, Jean Claude, Butterfly, Hog, Spinal Tap,Hardhat, FDIC, Folsom, Wait Time, Uncle Rico

Q: Uncle Rico

Uncle Rico welcomed 22 PAX to a beautiful morning at Golden Spike. Stated that F3 stands for Fitness, Fellowship and Faith. Named the 5 core principals of F3, open to all men, always free, always held outside no matter the weather, peer lead in a rotating fashion, and ends in the COT. Cited the mission of F3, “Plant and grow small workout groups for the invigoration of male community leadership”. Uncle Rico pointed out that he is definitely not a professional and to modify as needed. 


PAX moseyed to the 50 yard line for Warm A Rama. • SSH 25 IC• Hairy Rockettes 20 IC• Crowd Pleaser – to 5 and back down• Failure to Launch – 5

The Thang

PAX moseyed to the goal line for The Thang.

PAX split into 2 groups,• Both groups will work on completing all the exercises by adding reps together for each group. One group will do exercises together while other group back pedals to the 10 yard line, does a burpee and runs back to switch with the other group. On the next set it will be to the 20 and 2 burpees, third time will be to the 30 and 3 burpees, and continue to the other goal line which would be 10 burpees and then back down the ladder.  

3– 6 MOM Marge and Homers • Scissor Kicks – 30 – IC• Box Cutters – 15 IC (thank you Wait Time)• American Hammers- 30 IC (thank you FDIC)

Circle of Trust:• Announcements- Sparty has a pop up workout the last Saturday of January at 0530• Pray for healing for PAX that have injuries/illnesses whether themselves, their family or people close to them.• COT – Uncle Rico talked about the importance of this group to achieving goals. We need to be open to the group to receive help and be willing to help each other. Uncle Rico encourage the PAX to push themselves to be the best person they can be, learn from failure and excel by learning from those failures. Push what we feel our limits are and go past them, give it our all, leave it all on the field!!!• Added note – remember this is our only life, let’s use it to the best of our ability!!!


Uncle Rico

Fomaha - 3648 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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