AO: The Canyon 0700

May 22, 2021, Weather: 67 degrees, rain ending, with humidity at 94%.

QIC: Vandelay.  



Demogorgon, Birdman


I arrived this morning for Pre-run at 6:30 feeling a little out of my element as I usually am at Aldrich in the middle of the first beatdown at this time.  I wasn’t sure if any would show for the Pre- run – but was excited to explore the river front area and the Bob.  I was slightly disappointed for no showers at pre-run so I started off.  Birdman called to verify where to meet for The Canyon so I was relieved to know I would at least have one show today for the beatdown.


Upon returning from Pre-Run Demogorgon and Birdman had assembled.


I stated the requirements that we all care about:

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.  


We moseyed a short distance to do Warm-A-Rama near the water, but stayed close in case anyone came in hot.



Big Ones – 10 count on each side twice

Yoga Back Stretches.




Not really necessary today because we were exploring with stations.



We set out on a modified run/ walk/ jog to where trail stopped for construction.  We went back across the “Bob” and used the top of the pavilion for one of our stops.  We stopped 5 times for exercise sets and had great discussion along our route.  


The Stop exercises were as listed below and repeated at each stop.  Some we did 30 each – some 20.• Merkins 30• Alternating Shoulder Taps 30 IC• LBCs – 30 • Air Squats 30• Monkey Humpers 30 IC• Calf Raises 30 



Box Cutters 15 IC

Heel Touches 20 IC

American Hammers 20 IC


Announcements:• Meet tomorrow at Flanagan Lake for our mental health awareness run and discussion.  Start at 6.

Prayer Requests:• Prayers for a colleague of Birdman who was diagnosed with pancreatic cancer.• Prayers for Birdman’s aunt who is suffering from cancer.

COT and Prayer: 


I would like to discuss character.  This past week I was traveling for an industry conference and there were a lot of people there that hadn’t seen each other in a year and a half.  This group is usually very well connected.  Thursday night was a night at the bar – which can get a little crazy.

Many people did not act in ways indicative of having respectable character. I am actually struggling with the actions I observed of someone who is a client / partner of ours. Be careful of your actions because people’s perception of you can be changed by very simple poor decisions.


I closed us out in prayer.  Thanks to Birdman and Demogorgon for coming out to support me today.





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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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