AO: Top Rope, Aldrich Elementary School, 32 degrees

Q: Short Sale

PAX: Cataracts, Rollbar, Tugboat, Armbar, Patton, Warrio, Moon Man, Fudd, Slap Shot, Chippendale, Doppler, Kill Switch, Chucky, Hard Hat, Half Shell, Nailed It, Thera Band, Tubesocks, Magic, 

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  


Small mosey up the hill to the parking lot

15 Tappy Taps IC

20 Cherry Pickers

15 Big ones IC

25 SSH’s (first 14 out loud and the last 11 quiet). PAX miscounted so we enjoyed some wrestling style merkins (hold 1/2 way down and hold at the bottom)


50 Squats​

40 Merkins

30 Bobby Hurley’s

20 Flutter Kicks IC

10 Burpees 

50 Lunges – Alternating Legs

40 Carolina Dry-docks

30 Monkey Humpers IC

20 American Hammers IC

10 Alternating Shoulder Taps IC

50 Seal Claps

40 Diamond Merkins

30 Moroccan Night Club

20 Pickle Pushers 

10 Burpees

50 Imperial Walkers

40 Ranger Merkins

30 Air Squats

20 Heels to Heaven IC

10 Hand Release Merkins

Exercise: each member of PAX broke off into 4 groups and completed each exercise down the list before moving to the next station. Rinse and repeat as needed.


Around the circle American Hammer count off


Spartan Race is quickly approaching, keep EH’ing guys, it will be a blast

Rollbar mentioned the main F3 ruck event that will be happening in July down in STL. Be on the lookout for more details.

Tugboat asked for prayers for a friends dad, Don, who was undergoing a procedure today

I asked for prayers as my M’s father continues his journey with lung cancer


“The only thing tougher than a wrestler is his mom!” Today is my mother’s birthday. I am blessed to have her in my life and draw strength from her. I encourage everyone to take a moment today to call your mom and tell her how much you love her. If your mom isn’t in your life, find a woman who is like a mom, maybe a co-worker, friend or mother-in law. If your mom is no longer with us, take a moment and draw her closer to your heart for the day. We often tell the ones closest to us that we love them, need them and appreciate them but do we ever take the time to truly tell them how important they are in our lives. Take this chance to tell that person today.

Fomaha - 3211 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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