May 12, 2020/AO – The Colosseum/Temperature: 45 degrees.

Pax: Pony Express (Hate!), Saul, Tugboat (toot toot), Toadstool, Clorox (Hate!), Wentworth, Tenderfoot, STELLA, Samples (RESPECT!), Grillz, FDIC, Wipeout, Othello, Khakis (RESPECT!), Quick Snap (Hate! Hate!), Huffy (ching ching), Chiclets (RESPECT!), Betamax, Bloodshot, Trademark, Greek Freak, Honey Stinger, Folsom.

Q: Safe Ride

Safe Ride welcomed the PAX to The Colosseum promptly at 5:30am. The Mission Statement of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.  The 5 core principles of F3 is it is free, open to all men, held outdoors rain or shine, peer-led in a rotating fashion, and ends in a circle of trust.  The disclaimer: there’s a real risk of injury and PAX should modify as necessary.  Lastly, F3 is complying with local guidelines, social distancing and keeping groups to 10 or less.


The PAX moseyed around the track (or parking lot/street/etc..) for a lap and continued to midfield for warm-a-rama.  Once at the location, the following exercises were performed:

SSH x 20 IC

Tappy Taps x 15 IC

Windmills x 15 IC

Goofballs x 15 IC

Alternating Shoulder Taps x 15 IC

Mountain Climbers x 15 IC


The PAX moseyed down the football field to the south endzone.  The PAX lined up on the goal line for two rounds of “BLIMPS”.  Upon completing each round, the PAX ran to the 50-yard line and back.   



Three-man grinder.  One guy at each goal line completing an exercise AMRAP with the third acting as the push.  When you returned to the endzone you went onto the next exercise.  Rinse and repeat as needed.

North Endzone exercises



Shoulder Touches

Big Boys


South Endzone exercises


Plank Jacks


Mountain Climbers


If you are #oyobutnotalone: do each exercise for 30 seconds followed by a 100 yard run.

Omaha called at 6:08am.  


Freddy Mercury x 15 IC

James Bonds x 15 seconds each direction

Flutter Kicks x 15 IC

Instagram Model x 15 IC

American Hammers x 20 IC


Everyone has heard the saying “The grind never stops”.  It’s an expression that you have to work hard every day because life/work/responsibilities never stops.  At times, the “grind” can feel like its too much to handle.  You may feel like quitting.  However, we as HIM know to push through those invisible walls and “grind” our way through it, just like we did this morning in the gloom.  Here’s an acronym I found for “Grind”



(I)ts a



This acronym is very fitting for F3 and what it stands for.  We enter the gloom each morning not knowing what the Q has in store for us.  Yet, we are ready to tackle the beatdown.  I know we will continue to grind both inside and outside of F3.  Go carpe that diem, boys!


Numerous prayers including those for Clorox and his M, Toadstool’s father, Saul’s M, and all the PAX unable to post in the gloom.  

Ended in prayer.  

Much love!

Safe Ride

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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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