Thursday, November 19, 2020 | The Berm | Stone Creek Park AO| 52 degrees and clear

PAX: Slow Clap, Panty Hose, Chucky, Patton, Short Sale, Father Time, Tater Tot, Thor, Wentworth, Mufasa, Tube Socks, Kill Switch, Sparty, Doppler, Tuna Fish, Bird Man, Theraband and Wait Time.
QIC: Wait Time

YHC met the PAX on a beautiful November morning. Temperatures were mild for mid-November. In honor of Pancreatic Cancer Awareness Day, PAX were encouraged to wear purple. T-claps to our brother, Trench, for bringing this important day to our attention. After sharing the mission statement, disclaimer, and declaring that I am not your friend for the next 45 minutes, the PAX moseyed to the soccer field for Warm-A-Rama

Imperial Walkers x 20 IC | Shoulder Taps x 15 IC | Tappy Taps x 10 IC | Big Ones x 12 IC | Crab Cakes x 15 IC

Pre-Thang #1: Clock Merkins
PAX moseyed to the hillside just west of the soccer field for two rounds of Clock Merkins. Round one: 10 reps at 12-3-6-9 o’clock, Round Two 5 reps at 12-3-6-9 o’clock

Pre-Thang #2: “Delirious” about burpees
PAX moseyed to shovel flag. YHC cued up Prince’s “Delirious.” PAX did SSH until Prince sang the word “Delirious.” Every time he said “Delirious,” we did a burpee. After two-and-half minute song, we did approximately 20 burpees.


Pax were divided into four groups. Each group was handed a velvet bag of five ping pong balls. Each ping pong was numbered 1-4, and another ping pong ball was orange. The ping pong balls corresponded with four stations. The orange ping pong ball required the PAX to run from the tennis courts to the far soccer goal.

STATION #1: Balls to the Wall 30-count | Wall Sit 30-count | Balls to the Wall 30-count
STATION #2: Diamond Merkins x 15 | Merkins x 15 | Werkins x 15
STATION #3: Apollo Ohno x 20 | Squats x 20 | Jump Squats x 20
STATION #4: Groiners x 15 | Mountain Climbers x 15 | Burpees x 15

After one group drew the #1 ball three times, Mufasa ate that ping pong ball.

6MOM: Captain Thor: PAX did BB Sit-ups and American Hammer 1:4 Ratio complete to 6:24. Always remember to breathe and smile during Hammer.

CSAUP. See Roadhouse or Brazilian.
Turkey Trot. See Tube Socks
Prayer Requests:
Trench and his mother.

COT: “We are all in this together”
PAX were encouraged to lean into their F3 relationships during these times of uncertainty. Don’t allow current events to damage important relationships in which viewpoints are different and emotions are high. Human beings don’t thrive in uncertainty, and we are in uncertain times. The one constant relationship in my life (beyond my family) over the past eight months, is F3. I don’t know where I would be without it.

Remain resilient in this uncertainty. Don’t lose sight of reality. We may be faced with pandemic for several months. We will overcome it together.


Wait Time

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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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