PAX (28): Vandelay, Flowers, Patton, Room Service, Chiclets, Two Step, Tug Boat, Fire Walker, Dr Thunder, Bear Grylls, Z Bo, Wait Time, Retweet, Tuna Fish, Chivy (FNG), Grillz, Sven, Mother Goose, Vespa (FNG), Golden Pike, Starkist, Dirty Bird, Broadside, Cheap Seats, TC, Black Flag, Doppler, Sister Act.

Q: Sister Act

YHC arrived at the Spike early, scoped out the light posts in the parking lot, and threw some Weinkes down on the football field. In a bit of a fog admittedly, I still couldn’t help but notice how great of a morning it was. Thankful for another day to be in the gloom! PAX arrived, 0530 hit, the 5 principles and disclaimer were stated, but true to form, YHC forgot the mission statement. There were two FNGs, which Wait Time told us later meant we had an all-time FNG record this week! (So keep bringing your EHs back!) After a mosey to the east parking lot we circled up for W. 


  • 5 Big Ones
  • 10 Sumo Squats (singles on down)
  • 15 Merkins
  • 20 Sun Gods IC (10/10)
  • 25 SSH IC

PRE-THANG: “Route 66” – PAX ran in a rectangle from light post to light post in the parking lot. At the first light post, they did 1 burpee. At the second, they did 2 – the third, they did 3, etc – until they ran to 11 light poles, having done a total of 66 burpees. Although the PAX crushed them, the burpees were “referenced” a few times throughout the rest of the workout, signifying their real impact. 

THANG: PAX moseyed to the field, grabbed a partner, and there did a Jacob’s Ladder. One PAX would run a certain yardage, do an exercise, and run back. Each time he ran, he added a rep, and switched exercises. PAX alternated running, and the man at the goal line did AMRAP Overhead Claps until it was his turn to run. Yardages starting with an odd number meant Copperhead Squats, yard lines with evens meant Bobby Hurleys.

  • 10, 30, 50, 70 yd lines, 1, 3, 5, 7 Copperhead Squat
  • 20, 40, 60, 80, Goal yd, 2, 4, 6, 8, 10 Bobby Hurleys

Rinse and repeat with Merkins and lunges, seal claps while you wait. It should be noted that this could have been done without partners, but the camaraderie and push that comes with running back to another man waiting on you is something that F3 is all about. Omaha was called as HIM were a few rounds into the rinse and repeat, and we circled up for Mary.


  • Frozen Freddies 15 IC
  • Big Boys / American Hammers – 1:4 up to 5:20



  • Brick Builder June 11/12
  • Queen Service June 11
  • PRAYER – Golden Pike begins the last big project for his degree


It’s been a year since YHC has been part of F3, and I’ve already gained a lot of knowledge and memories from it. My first post was Futurama, and Two Step told me mid-workout that he knew what it felt like to feel like you have to puke – I didn’t feel like that but it was obvious I looked it! So the first layer of knowledge had to do with humility – recognizing where I was and knowing I had some work to do. Then came the layer of excitement. More and more I was excited to get into the gloom, ready to see who was going to Q what and what new words I’d learn that day. Next came the knowledge layer of feeling like I was part of something – something that had more meaning than just workouts. Layers of friendship, camaraderie, and brotherhood. Then – some harder layers. Layers of self-awareness and honesty with myself, all brought about by hearing the honesty and struggles of the PAX around me. Next, a layer of always looking out for those Sad Clowns around me that might benefit from F3 the way I have. And last, the layer of it being totally normal that I’m outside pretty much every morning at the crack of dawn, doing something hard, but not wanting to have it any other way. 

I’m not saying it has to take a year to understand or develop all these layers – but my hope for you PAX is that you get to form them yourself, or maybe some different ones. I know there will be more, and I suppose that’s what keeps me coming back. Thanks for being open to all men – this man has benefited greatly!

Aye! Thankful for a great year!

Sister Act

Fomaha - 3225 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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