The Farm  – June 11, 2021

77 degrees, a warm, June morning

Pre-Runners took off at 4:45 and ran a loop around Springfield

PAX: Levy, Baby Shark, Sundance, Ferdinand, Doubtfire, Fallout, L-Train, Grease Fire, Escobar, Skidz, Sweet Roll, Arch, Double Dip, Echo, Tony the Tiger, High Life, Regrets, Gobbler

At 5:15, YHC welcomed the PAX in attendance.   I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I am not a professional, this is a bruiser friendly workout, so modify if needed. 


            Active Stretching:

  • High Knees
  • Butt Kickers
  • Karoka (down & back whilst looking at the lunar eclipse)
  • Highya-ski

            Tappy Taps

            Imperial Walkers

            Cherry Pickers

Pre-Thang – Levy Birthday Special (On the 4 corners of Main St & Railroad Ave) In 4 Groups

On each corner, a group completed one exercise, then rotated to the next corner and completed the next exercise.

42 – Monkey Humpers

42 – Oh Yeahs

42 – Mountain Climbers

42 – Johnny Dramas

Thang – Mosey Platteview Rd Parking Lot to Brining it Home (0.5 miles)

Seven of Diamonds

Sumo Squats (IC) – 7,14,21,28

Groiners – 7,14,21,28

Alternating Shoulder Taps (IC) – 7,14,21,28

Workins – 7,14,21,28

Omaha Was called at – 5:47, the PAX began the 0.5 mile mosey back to the shovel flags.


  • LBCs – 30
  • Frozen Freddys- 20
  • Oblique Crunch (L) – 15
  • Oblique Crunch (R) – 15
  • Flutter Kicks – 20
  • Reverse Crunch

Announcements/Prayer Requests: 

Brick Builder event tonight, workout tomorrow.  Bid/donate to the F3 Foundation to support our scholarship.  Blood Drive on June 18th, contact Squeeky Clean for open times.


This morning’s theme is about bringing things home.  We started with some fun on the corner, but as we got out and did our 4 corners/7 Diamonds. We worked up, like we were picking up things up on our way to shelter.  So I am going to bring it to my home:

My wife the other day told that F3 is selfish.  Now in her defense, I did work out on a Thursday.  I don’t normally attend a F3 workout on that day.  That is my Ms day to get up early, I take care of young kids that wake up early, so she can continue her wellness journey.  Just like she does the 3+ days a week when I attend F3. I didn’t communicate my plan on that infamous Thursday to her at all, so when kids woke up early and ruined her work out, she was rightfully upset with me.

My reaction to her was that of course F3 is not selfish, we are doing this to better ourselves, our fellow man and our community.  Look at all the good we have done with a scholarship, donations to schools, food pantries, blood donations.  But I missed the point.  In her eyes, I was being selfish with “our” time.  After a day or two passed, I again apologized to her about my mistake.  She also recognized that F3 isn’t selfish in its mission and goals. 

So my focus over these last few weeks (which continues into the future) is how can F3 continue to better me as a husband and father.  It has been about putting down the phone, engaging with my wife, my kids and my work, during work hours.  It’s also learning the lesson that communication is key at home, at work and in life in general. Its not about the number of hours, it’s about the quality time.  I challenge you as you make your F3 journey, don’t make this a selfish endeavor, make this about bettering your kids, your wife, and your community with every F3 workout.

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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.

The Farm

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