The Pit | Halleck Park | 75 Degrees – HUMID!!

PAX: Gunner, Animal House, Jeeves, Ear Tag, Tony the Tiger, Crawl, Fun Dip, Borat, Shiplap, Swiper, Simmons, Chernobyl

QIC:  High Life

At 6:00 AM High Life welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today (there were none).

High Life then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! Modify as needed” disclaimer


1.   15- Tappy Taps- IC

2.   10-Cherry Pickers-IC

3.   10 – Sun Gods (each way)

4.   10 – Big Boys

5.   15 – SSH


-PAX numbered off into 1’s and 2’s to begin the Pre-THANG. We started off with a exercise called “1st and 10”.  Each PAX member lined up on the 10 yard line and performed 1 burpee followed by 10 merkins.  After this we ran down to the other goal line and back to the 20 yard line.  PAX then performed 2 burpees and 9 merkins, followed by running to the goal line and back to the 30 yard line. We did this until all PAX got to the goal line on the other side of the field.

-We then lined up with our respective group and performed a bear crawl inch-worm from the goal line to the original 10 yard line.


We remained in our respective groups and went to opposite corners of the track.  Each corner listed 5 exercises that were done one at a time.  After each exercises, the PAX were to run 200m to the next station and do the next exercise in the list.

Station 1

  • 30 Monkey Humpers
  • 30 Merkins
  • 30 Air Squats
  • 30 Werkins
  • 30 Bobby Hurleys

Station 2

  • 30 SSH
  • 30 Flutter Kicks
  • 30 LBC’s
  • 30 Big Boys
  • 30 Heel touches

High Life called Omaha at 6:50am. PAX returned the shovel flags and performed 10 (IC) drunken mountain-climbers followed by a Sarpy Slammer (rancid style) Mary.

Announcements/Prayer Requests:

  • Ferdinand safe travels and luck for his half iron-man. Prayers for injured PAX. Tony Tigers sisters 5k Aneurysm Awareness 5k sign-up reminder.


The last Q I led at the Sanitarium; I talked a lot about self-motivation.  How does one get themselves re-motivated to accomplish goals they set forth for the year that might have been slipping away with a busy schedule, injuries, etc.  We followed up this discussion on what does one do to keep themselves self-accountable once they get motivated? 

Motivation is the why. Accountability is the how

Steps for keeping yourself accountable:

  1. Adjust your attitude. Stay positive about the challenging tasks at hand. 
  2. Create a strategy. Expect the best and prepare for the worse
  3. Ask for help. Surround yourself with people (F3 for example) who can give you a boost in morale and help keep you going when you feel like giving up

Bottom line is you have to do the work. Hold yourself accountable for the choices you make and the consequences they bring.

Get motivated. Stay Accountable.

Get Right, Live Right, Strive to Lead Right.


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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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