September 25, 2020//Burke High School//AO-The Golden Spike//63 Glorious degrees//

17 Pax: Zerorez, Patton, FDIC, Space Bar, Tin Cup, Griswold, Mufasa, Kingpin, Saul, Tugboat, Vandelay (Respect!), Wentworth, Wide Right, Dr. Thunder, Heartthrob, Shocker (Welcome FNG!) and Folsom.

Q: Folsom

The PAX gathered just outside the fence surrounding the football field. The PAX seemed excited to get back on the forgiving turf of the football field, little did they know this wouldn’t be any gentle picnic on the turf. The mission statement was made, the 5 core principles were stated, the disclaimer was made, the FNG was greeted, and then Folsom lead the PAX out onto the track for a warm up lap.

Warm O’ Rama (10 minutes)

  1. Mosey around the track one lap then circle up for the following:
  2. Sprinklers ICx12
  3. Butt Kickers ICx20
  4. Hilly Billy Dumpers ICx12
  5. Alternating Shoulder Taps ICx20
  6. Mountain Climbers ICx20
  7. LL Cool J’s ICx7 (you really need to experience it to get why 7 reps)

The Pre-Thang: Hit the Stairs! (10 minutes)

Folsom had the PAX count off by 4’s. Groups 1 & 3 were sent to the west stadium stairs, but group 1 took the south side and began running up the stairs while group 3 took the north side and ran to the south side before running the stairs. This gave the PAX some room to sprint up the stadium stairs with smaller groups. Groups 2 & 4 were sent to the east stairs, with 2 starting with stairs on south side and 4 running to the south side from the north side before taking the stairs. The groups ran up, then down, then up, then down, before running back to the south end. Rinse and repeat for 3 total rounds.

The Thang: Manslaughter Bunnies (20 minutes)

Folsom called the PAX to follow to the goal line on the south end of the field and had them line up for Manslaughter Bunnies. Folsom took inspiration from week 4 of the Iron Pax Challenge. Just like Murder Bunnies but without the malice aforethought, or in this case, without the coupons. The Thang went as follows:

  1. Hop to the 25 yard line, holding a plank for the 6 to arrive, before flipping on their 6 for 25 Big Boys.
  • Hop to the 25 yard line, holding a plank for the 6 to arrive, before flipping on their 6 for Flutter Kicks ICx25.
  • Hop to the goal line, holding a plank for the 6 to arrive, before flipping on their 6 for Heel Touches ICx25.
  • Turn around, hop to the 25 yard line, holding a plank for the 6 to arrive, before flipping on their 6 for 25 Big Boys. (Merlot was spilled about here)
  • Hop to the 50 yard line, holding a plank for the 6 to arrive, before flipping on their 6 for Heels to Heaven ICx25. (Folsom took mercy on the PAX and called Omaha after 18 minutes of this instead of the 20 he had planned. Such a generous Q.)

MOM: No need for Mary today, it was delivered via the Manslaughter Bunnies.

Mummblechatter: Things were pretty quiet during the actual beatdown. There was the sound of vomit, lots of heavy breathing and one 10 count inserted by the site Q. After the workout, I was told to go fuck myself more than once. One guy wouldn’t give me a fist bump, hopefully beatdown related. Another told me when running the stairs is the easiest part of the workout, it’s a tough beatdown.

Announcements/Prayers: 2nd F outdoor concert at Slowdown tonight! Folsom requested prayers for his family.

COT: I’ll be honest here, I didn’t write anything down beforehand. I had a family issue weighing heavy on my heart and decided to speak directly from there today. Cliff Notes version: A strong man is not one who keeps his struggles to himself. It’s a common misconception that strong men stay stoic and don’t share or ask for help. The truth is, it takes a strong man to open up about his struggles and be vulnerable with the people he can trust. I was in a bad place when F3 found me. Six months later, I felt comfortable enough to be extremely open and vulnerable about my divorce during a CoT. Since then, I cannot tell you how many men have come up to me and talked about their own struggles in marriage. When I was going through my problem, I didn’t have this group of men and didn’t think I could be open about it. I felt so alone in my struggles to make marriage work. Who knows what would have happened if I had this group 5 years ago. I encouraged the men gathered around me today to be open and honest with their Shieldlock buddies about their struggles. Because you never no what the friend next to you is going through and he will never know what you’re going through unless you open up! I told the men standing in the circle, that if they didn’t know who they could be vulnerable with, to look to the left, and to the right for the answer. F3 is full of High Impact Men that will listen, offer sage advice, and treat you with utmost respect.  Aye- Folsom

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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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