Stormbreaker Aug 9, 2021 

Pick up the Six

F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Skittles, Animal House, Mufasa, Dr Thunder, Grease Fire, Pain Killer

On the Q: Grease Fire

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 

5 Core Principles


        Open to all men

        Peer led

        Always outside

        End with COT (Circle of Trust)

Any FNG’s?

After blowing through the formalities to start our small crew of 5 set off on a mosey to start Warm-a-rama upon reaching the first stop we were joined by Pain Killer, who tried to park with the players leaving for a road trip, then went to MURPH but decided he wanted to sprint after us instead.


Touch the corners:

Mosey to 1stcorner, 10 monkey humpers, mosey to 2nd corner, 20 merkins, mosey to 3rd corner, 30 SSH, mosey to grassy area by the school parking lot, 20 LBC IC

Some where between stop one and two Mufasa questioned if this was a normal beatdown or MURPH. 

Pre Thang

School Parking Lot

After a quick countoff while the prethang was explained everyone was eager to get started

Two Groups: Group 1 starts bear crawling between cones and back while Group 2 completes 10 squats, 10 Werkins, and 10 big boys, then runs the cones to complete on set. Repeat until both groups completed 2 sets.

Who doesn’t love a good bear crawl after a mosey? After two sets everyone was eager to finish.


Mosey to the hill beside the school

Stay in groups for a Grinder up the hill:

Group 1 run up the hill do 5 burpees

Group 2 starts exercises at the bottom of the hill

         50 Groiners

         100 Carolina Dry Docks

By this time the run had slowed considerably and the burpee pace was slowing. The Q almost fell down the hill.

         150 Lunges

         200 Moroccan nightclubs

Omaha was called somewhere around 100 Moroccan Nightclubs. This is where the wheels really came off because of technical difficulties YHC called his M twice on the mosey back to the flags for Mary. Then the fingers were to wet with morning dew to turn the timer on for the Mary. At least we will blame the morning dew; it could have just been lack of oxygen and operator error.


Freddie Mercury Ladder

30 count Freddie Mercury, 30 count frozen Freddie to the left, 3 0count frozen Freddie to the right.


Announcements & Prayers:

– Family and friends of the Urban family & Mufasa as he addresses the team they coached before the celebration of life service.

– Nugent’s friend whose dad passed away on Friday

– Animal house is celebrating 20 yrs of marriage this week

– Grease Fire and Mufasa also have August anniversaries

COT:F3 is about more than just physical fitness, everything we did today was as a group; no man was left on their own. We are here to carry each other through the hard times and celebrate the good times. Getting vulnerable about what is happening makes F3 special, whether it’s your shieldlock or just trust built up over the hours spent in the gloom together. 

Prayer – Grease Fire

Aye, Grease Fire!

Fomaha - 3376 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