AO: Golden Spike

Pax: TC (respect), Ice-T, Crab Cakes, Black Flag, Golden Pike, Z-bo, Sister Act, Cheap Seats, Tooner, Tonight Show, Tony the Tiger, Wentworth, Vandelay (respect), Retweet, Saul, Folsom, Tin Cup, Dirty Bird

Q: Spacebar


  • Big Ones x12 IC
  • Windmills x12 IC
  • Butt Kickers x15 IC
  • High Knees x15 IC
  • Side Straddle Hops x15 IC


Deconstructed Burpee Mile

  • 1 lap around track
  • 25 Merkins
  • 1 lap around track
  • 25 Groiners
  • 1 lap around track
  • 25 Jump Squats
  • 1 lap around track


3-Man Grinder, set up on the sidelines of football field, with separate exercises on each side.

Side 1

  • 250 Merkins
  • 250 Big Boys
  • 250 Monkey Humpers
  • 250 Alternating Shoulder Taps
  • 250 LBCs IC
  • 250 Bonnie Blairs

Side 2

  • 250 Sun Gods
  • 250 Low Dollys
  • 250 Air Squats
  • 250 Moroccan Nightclubs
  • 250 Box Cutters
  • 250 Copperhead Squats IC


  • Frozen Freddy’s x20 IC
  • Heals to Heaven x20
  • Sarpy Slammers, Rancid Style


Make it Happen

Some people want it to happen, some wish it would happen, others make it happen.” -Michael Jordan

This has been one of my favorite quotes for a long time. Since joining F3, it’s taken a new and clearer meaning to me.

If we apply this quote to our F3 lexicon, 2 of the 3 people, the Wanter and Wisher, are probably Sad Clowns. Only the Maker has the will to make change in the world.

The Wanter and Wisher are men of idleness, they are dusty bowling balls in a closet. Only the Maker has forward momentum, making an impact in his community.

When I look around F3 and our impact in our city, I see a lot of Makers: Wentworth and his 3rd F opportunity last weekend. Sparty and many others who are getting the F3 Foundation up and running. There are countless other examples and I’m sure many things ongoing I don’t even know about, which are making a difference in our community. Men making a positive impact at home and at work.

A Wisher and Wanter have never made an impact on their community.

Being a Marker might not be easy for everyone to be. It’s certainly difficult for me. Being a Maker usually takes courage and a lot of personal drive. But it’s the only way any of us will make an impact on our com-munity.

Fomaha - 3237 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Golden Spike

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