February 21, 2020|AO – Golden Spike | Burke High School | 22° F

PAX:  Roll Bar, Honey Stinger,  Selleck, Doc Brown, Splinter, Slow Pitch, FDIC,  Jean Claude, Wait Time, Tin Cup, Khaki (Respect!), TC (Respect!), Tater Tot, Bird Man, and Saul

Q: Saul

Welcomed 14 PAX to Golden Spike. Saul explained the mission of F3, checked for FNGs, gave the necessary disclaimer and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed around the track for one lap and then congregated at the 50 yard line for Warm A Rama. 

  • SSH 20 IC
  • String Rippers 10 IC
  • Lunge Side Stretch 10 IC
  • Windmills 10 IC
  • High Knees 10 IC
  • ATMs 2 sets of 10

2 – The Thang

PAX  then gathered at the goal line for The Thang.

PAX partnered up,

  • One partner works through the circuit below.
  • Second partner run a ladder-> goaline to 20 AND goaline to 50 yd line
  • Then, second partner picks up where first partner left off on exercise
  • Circuit
    • 100 Bobby Hurleys
    • 50 Makhtar N’ Diayes (IC 4 count cadence)
    • 100 LBCs (IC)
    • 200 air squats
    • 100 Merkins
    • 100 flutter kicks IC

Rinse and Repeat, if time permits

3– 6 MOM

  • American Hammers- 40 IC-Happy Birthday Selleck!

Circle of Trust:

  • Announcements-
    • Blood Drive-February 28-Sign Up
    • Meals for Splinter’s Family-Sign up
    • Kansas City Ruck on March 7-contact Roll Bar for details
  • TAP-In Silence
  • Words of Wisdom- Saul discussed the life lessons of sports-team work, wins, losses, preparation, working hard, and respecting authority figures. The poem below is from Coach John Wooden’s book, “Wooden: A lifetime of observations and reflections on and off the court

“This is your first game, my child. I hope you win.

I hope you win for your sake, not mine. Because winning’s nice.

It’s a good feeling.

Like the whole world is yours.

But, it passes, this feeling.

And what lasts is what you’ve learned.

And what you learn about is life.

That’s what sports is all about. Life.

The whole thing is played out in an afternoon.

The happiness of life.

The miseries.

The joys.

The heartbreaks.

There’s no telling what’ll turn up.

There’s no telling whether they’ll toss you out in the first five minutes or whether you’ll stay for the long haul.

There’s no telling how you’ll do.

You might be a hero or you might be absolutely nothing.

There’s just no telling.

Too much depends on chance.

On how the ball bounces.

I’m not talking about the game, my child.

I’m talking about life.

But, it’s life that the game is all about.

Just as I said.

Because every game is life.

And life is a game.

A serious game

Dead serious.

But, that’s what you do with serious things. You do your best.

You take what comes.

You take what comes

And you run with it.

Winning is fun.


But winning is not the point.

Wanting to win is the point.

Not giving up is the point.

Never being satisfied with what you’ve done is the point.

Never letting up is the point.

Never letting anyone down is the point.

Play to win.


But lose like a champion.

Because it’s not winning that counts.

What counts is trying.”


Next F3 Event –@ 0700 – The Oracle  and The Pit



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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