October 3rd, 2020 //AO: The Pit, Halleck Park // 470 and Cloudy

PAX: Night Crawler, Gobbler, Betamax, Bloodshot, Squeaky, Gunner, Uncle Rico, FNG – Saddle Up, Wentworth, Gipper, Trench, Buns of Steel, Short Sale, Biggie Smalls, FNG – Skittles, High Life, Patton, Knobs, Tony the Tiger, Grillz, Magic, Slow Pitch, Sister Act, Tenderfoot,

Q: Icy Hot

The PAX was promptly welcomed at 7am with the F3 mission statement, core principles and the disclaimer. Two FNG’s were welcomed.


Short mosey to Goose Poop Island, which brought up some comments and inquisitive looks from the PAX who made their way to the Pit for the first time.


Cherry Pickers 12 IC

Tappy Taps 12 IC

Big Ones 12 IC

Goof Balls 12 IC


Icy Hot directed the PAX to the shelter across the parking lot and instructed the PAX to utilize the picnic tables for Step Ups, Dips, and Derkins. The PAX performed three rounds of 20 reps of each exercise. After round two the Q began to get winded and asked members of the PAX to lead the exercises. This pre-thang holds a special place in the Q’s heart as this was the pre-thang the Q experienced his first time posting at the Pit thanks to Slow Pitch.

 After a good start to the beatdown the PAX proceeded to the football practice field for the Thang.

The Thang: 4 Corners

Four cones created a rectangle that measured 25 yards in length and 45 yards wide. The PAX counted off into groups of 4. Their Each group proceeded to their cone and completed the exercise at each cone until pushed. It was rinse and repeat until Omaha was called at 7:43am.

Cone 1: Alternating Lunges AMRAP

Cone 2: Merkins AMRAP

Cone 3: Big Boys AMRAP

Cone 4: 10 Burpees – the push group

Many of the groups modified the general exercise to provide some variety to the stations. For example, the lunges became variations of squats, merkins became diamond, wide, or ranger merkins, big boys became multiple different ab exercises. Each group passed through each cone four times prior to Omaha being called. With words of “thank you” and many exhausted PAX everyone proceeded on a slow mosey back to the shovel flags for Mary.

6MOM: The PAX circled up around the shovel flags for Mary.

Hello Dolly 15 IC

Rosalitas 15 IC

American Hammers 25 IC, each member of the PAX led 1 rep.


If you signed up for Vala’s Pumpkin Patch tickets you should have received an email from Tater Tot with instructions on how to pick up your tickets this week. If you did not receive the email please reach out to Tater Tot.

Canned Food Drive this week. Look to Twitter and Slack for drop off details.

Queen Service Shared Accountability Challenge Round 2 begins Monday, 10/5. This is an 11 week challenge. If you are interested contact TC.

With all that is going on in the country with COVID-19 let’s remember to be mindful of contact and increasing our physical distancing during workouts.

Prayers for all those PAX members participating in the Market to Market Relay today.

COT: I want to share one of my favorite mantras that I try to live by, but yet find extremely difficult to follow “be where your feet are.” To me this means being present and focused on what you are doing at this point in time. Don’t worry about the past or about a future outcome, but to enjoy what you are doing now. We have so many distractions in our lives, such as work, cell phones, tv, social media, etc. We live in an instant society and people want answers now. As a result, we have the ability to be contacted at anytime through text messages, email, and phone calls. If we have a question and don’t know the answer, the first place we go is to the internet. I find it very easy to be distracted by all of this when I am at home. This results in me taking time away from my M and my 2.0s and not being present with them. I try to remember to enjoy the time with them, to give them my full attention, and to make them feel important when I am with them. This is a challenge for me and an area of my life that is imperfect, but something I continue to try an improve. I challenge all of you to be present in the moment and enjoy the time and experiences you are afforded with your family and friends creating memories. Don’t waste the day, be where your feet are! Aye! Icy Hot

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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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