July 1, 2021|AO- Futurama|68 degrees and muggy

16 PAX: Mac N Cheese, Sportiva, Rice-A-Roni, Rooster, Dome, Othello, Bovine, Ruxpin, Hipster (Respect Respect), Demogorgon, Skyhawk (Respect), E-85, Doll Face (Respect), Polaroid, U-Haul, Mother Goose (QIC)

5:30 AM- Recited meaning, principles and mission of F3 and gave disclaimer; no FNG’s


Moseyed up and down stairs from the Memorial, stopping for one exercise in between each trip up and down:

  • SSH 13 IC
  • Tappy Taps 13 IC
  • Tater Taps 13 IC
  • Big One’s 13 IC
  • Cherry Pickers 13 IC
  • Michael Phelps’s 13 IC
  • Tempo Merkins 13 IC
  • Sumo Squats 13 IC

Moseyed over to the entryway from Underwood for the Pre-Thang.

There are 13 American flags lining the drive from Underwood to the circle.  We went from flag to flag, alternating bear crawls and lunges and performed exercises at each.  13 flags represent the 13 stripes on the American flag, so we needed to do 50 reps of exercises for the stars.  We did 5 Burpees at the first flag, 20 Merkins at the second, and 25 Air Squats at the third to make 50.  We repeated all the way down for a total of 20 Burpees, 80 Merkins and 100 Air Squats.  When we reached the 13th flag we took a 10 second count and the PAX were instructed to mosey back to the grass hill and find a partner along the way.

The Thang

13’s (12/1, 11/2, 10/3…) between cones spaced about 40 yards apart going up and down the hill.  We did Hand Release Merkins at the top and Monkey Humpers IC at the bottom.  Bernie Sanders down the hill, run up the hill.  The partner was intended to have someone to talk to. Most pairs completed the full reps or were close to it at 6:05 for the Omaha call.  We then had a recovery walk to the grass area between the two sets of stairs for Mary.


Frozen Freddy’s 19 IC

H2H 19 IC

Dying Cockroaches 19 IC

American Hammers Rancid Style for a count (16 IC)



-Patriot Games this Saturday!  If you can’t make one of the sites on Saturday morning, Mac N Cheese is doing a pop-up version with his M on Sunday so reach out to him.

Prayer Requests

-Hipster asked us to pray for his sister who is going through a mental health struggle.

-Prayers for Stitches, his M and their new baby

-Prayers for a safe 4th of July weekend for travelers and firework junkies

COT- Open to Growth

I have either attended or worked in Jesuit schools for 20 years and now work in a Sacred Heart school.  Jesuit schools have something called the “Profile of a Graduate at Graduation” or “Grad at Grad” for short.  It includes 5 qualities that all graduates of Jesuit high schools should possess when they walk across the stage at graduation.  One of them is being Open to Growth.  Sacred Heart schools operate on 5 Goals, one of which is “Personal Growth in an Atmosphere of Wise Freedom.”  I decided to make this idea the focus of my COT in the context of us personally and our country as we head into 4th of July weekend.

I said to the PAX that I believed all of them to be open to growth.  Otherwise, they probably wouldn’t keep coming back to F3.  We are open to growth in our physical fitness, but more importantly, open to developing strong relationships with other men and eventually carrying the dynamite of the 3rd F into our families, workplaces, and communities.  I explained that an openness to growth is a mindset that implies that we are never a finished product.  There are always ways to improve and learn.  As a former teacher, I used to use the 3/1 approach in parent-teacher conferences.  Start with 3 positives about the student, then add one area in which they can improve.  I gave the PAX a homework assignment to take some time to reflect on three things they love about themselves and are proud of, that they wouldn’t trade for anything; then, to focus on one area in which they can grow.  For me, I need to be a better husband.  I’ve been pouring passion and energy into many things lately but my relationship with my wife has not been one of them.

I then switched the focus to our country.  We will celebrate so many beautiful things about the US this weekend, but like us as individuals, our nation also has areas in which we can be better. I challenged the PAX also to spend some time this weekend celebrating the aspects of our country that are wonderful and that we wouldn’t trade to be anywhere else in the world; then, they should reflect on one aspect of our country that needs to improve.  Something that won’t improve unless high impact men and women make it a priority to work together to achieve it. I shared that, even though I taught Social Studies for 11 years, I had never heard of Juneteenth until 2020.  (Hence the 19 reps for Mary).  Part of that is on me for not seeking out education beyond my narrow lens, but part of it also has to do with the system I was raised in.  I studied history in grade school, high school, and college.  I can tell you all about certain buzzwords throughout history and government, but for some reason I didn’t know much about that.  I’m not alone in that sentiment.  I asked the PAX to celebrate what America is and what America could be this weekend, and led us out in prayer.

Here’s to good days and better tomorrows.

Cheers and SYITG!

-Mother Goose

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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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