Pax: #15; U-Haul, Dollface, Polaroid, Rooster, Stitches Dome, Demogorgon, Drone Strike, Cyclone, Sportiva, Ruxbin, Othello, Gunner, MacNCheese, Spreadsheet

Q: Spreadsheet
0530: Q welcomed PAX by the shovel flags and reminded them of the Fs, the mission and core principles of F3.
No FNGs presented.
He also disclaimed his nonprofessional status.
Mosey: around the Memorial

Warm O’ Rama


Sun Gods

Tappy Taps

Big Ones

Mosey: to the concrete landing

Pax circled up counted into five groups of 3 for a 3 man grinder with station 1 being located at the concrete landing and station 2 being located down the Memorial Hill.

Station 1:

100 Air Squats

100 Jump Squats

100 Copperhead Squats (IC)

100 Big Boys

100 LBC’s (IC)

100 Flutterkicks (IC)

100 Plank Jacks (IC)

100 Step Ups

100 Groiners

Station 2:

100 Carolina Dry Docks

100 Dive Bombers

100 Alternating Shoulder Taps (IC)

100 Cherry Pickers (IC)

100 Overhead Claps

100 Sun gods (IC)

100 Merkins

100 Ranger Merkins

100 Werkins

Station 3: Push

Omaha was called

6 M of M
No Mary at Future

Announcements: New sites opening up and popups. Shovel passes.

Prayer Requests:
Father’s and those seeking to add to their families.

For those that didn’t notice, we did a lot of things involving 3’s today.  We did a 3 man grinder and we did 300 reps of exercises impacting certain muscle groups.  As of late, I’ve had the saying “I am third” stuck in my brain which is why we did things in 3’s.  The concept of I am third revolves around 1 being community/higher power, 2 being family, and 3 being you personally.  The order of these matters and how I have thought about it is in regards to the science experiment with a glass container, sand, pebbles, and rocks.  The glass container represents life, the sand represents you personally, the rocks are your community, and the pebbles are your family.  If you put the items into the container in the wrong order you can’t fit it all in even though the size of the container remains the same.  If you put the sand in first there is no room for the rocks or pebbles to fit in.  If you put things in the right order then you can fit everything into “life”. The rocks are 1 and go in first followed by the pebbles which fill in the spaces not filled by the rocks. Finally, the sand is added and fills in the other remaining space.  This is the importance of I am Third.  If you take that as your appropriate position you can fit in so much more in life but if its out of balance it can lead to feeling like there isn’t enough space for anything else.



Fomaha - 3389 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply