May 06, 2021 | AO: The Battlefield | Westside High School | Temp 43 Degrees, Wind 6 MPH

PAX: Khakis (R), Tater Tot, Baskins (R), Stink Bait, Sven, Sister Act, Spacebar, Waterboy, Tin Cup, Retweet, No Doze, Grillz, Boiling Point, Slow Pitch, Rollbar, Wide Right, Safe Ride, Gobbler


At 5:30am sharp, FDIC welcomed the PAX to this glorious morning, gave the F3 mission statement, assuming they knew the 5 core principles, and very importantly reminded them that YHC was still not a professional, and to modify, as needed.

We mosied a look around the track and headed into the end zone for warm o rama

Warm O Rama

SSH x 15

Cherry Pickers x 15

Windmills x 10

Happy Taps x 10

The Thang

Pacer workout – as a group we run 100 yards (endzone to endzone) – then an exercise is called.  The PAX do 100 OYO of each exercise. Whomever finishes first is ‘The Pacer’ and yells ‘Miller TIme’ and the group ends the exercise. The PAX as a group, then runs another 100 yards (endzone to endzone), and waits for the next exercise to be called. (FDIC was a quarter of nice, gave the PAX a 10 count after every 100yd run)

A PAX can only be the ‘pacer’ one time – gives others a chance to be the Pacer

FDIC decided to add a twist and yell  ‘stairs’ throughout the workout.  The PAX would stop where they were at, run stairs, come back and pickup where He left off.


  • Squats
  • SSH
  • Merkins
  • Freddie Mercuries
  • Monkey Humpers
  • Moroccan Nightclubs
  • Lunges
  • Apollo Ono’s
  • Carolina Drydocks
  • Flutter Kicks
  • Alternating Shoulder Taps (this is where we got to before Omaha was called)
  • Mountain Climbers
  • Calf Raises



Marge/Homer x 10

American Hammers – Rancid Style

COT: Don’t copy the behavior and customs of this world, but be transformed into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect. – Romans 12:2

This is my life verse. I try to be transformed daily by renewing my mind based on who I am as a new creation in Christ. This means defining what your actions are based on your values and choose to live by those values every single day.  A lot of these times, personally, this means deciding to accept things that are different in the culture and society, as what is ‘common’ doesn’t mean it’s ‘normal’, i.e. cancer is ‘common’, but it’s not ‘normal’, what we do in F3 is ‘normal’ for us, but it’s not ‘common’ to anyone outside of our group.

Just like love is an action, we need to take be transformed by renewing our mind, and then transferring that into action.



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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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