“Remove the Distractions and Reprioritize”

August 6, 2021 // AO: Golden Spike // Burke High School // 700 with light rain showers

The Qic arrived at about 445am to get set up in time to join for the pre-run. As he pulled the cones and weinkes out of his trunk he thought about the foxes that have been known to wander around the field. He grabbed a headlamp to provide some lighting just in case. Just as he placed the last cone, the rain began, and the pre-runners started to show. It was a healthy nine for a casual jog through the neighborhood in the light rain. 

PAX: (24) Mother Goose, FDIC, Grease Fire, Khakis (Respect), Caddyshack, TC (Respect), Honey Stinger, Tater Tot, Sven, Kielbasa, Vandelay (Respect), Z-bo, Mufasa, Blackflag, Wait Time, Wentworth, Folsom, Chiclets (Respect), Brick, Slow Pitch, Sparty, Romeo (Hate), DrainO,  

Q: Icy Hot

At 527am, an OPS building staff member showed up, asked the PAX if they were ready to work out and unlocked the gate to the field. This allowed the PAX to walk into the facility instead of having to go through the cattle chute. The PAX was extremely grateful and “Thanked” the kind gentleman.

The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, and the disclaimer.


The PAX moseyed to midfield for warm-a-rama. As the PAX began, the stadium lights began to light up the field. I’m not sure who pulled the strings, but it was nice to be treated so well by OPS staff. Goes to show that when you continue to treat people and facilities with kindness and respect, people will reciprocate. 

Tappy Taps – 10 IC

Big Ones – 10 IC

Imperial Walkers – 10 IC

Goof Balls – 15 IC

Plank Jacks – 15 IC

After warm-a-rama the PAX stayed where they were for the Pre-thang.


Motivators IC – SSH, SSH with arms to shoulder height, SSH legs only. The PAX started at 7 of each, then 6 of each, all the way to 1 of each. 

It was revealed much later that the Qic left out one exercise of the motivators, but little did anyone know it was on purpose.


The PAX numbered off into groups of four. Each group started at a separate corner. The group would complete the four exercises listed, mosey to the midfield, complete 5 burpees, and move in a counterclockwise fashion to the next corner of the field. 

Station 1 

  • Alternating Shoulder Taps 15 IC
  • Cherry Pickers 15 IC
  • Moroccan Night Clubs 15 IC
  • Overhead Claps 15 IC

Station 2

  • Alternating Lunges 15 IC
  • Bonnie Blairs 15 IC
  • Johnny Dramas 20
  • Apollo Ohno’s 15 IC

Station 3

  • Merkins 15
  • Carolina Dry Docks 15
  • Werkins 15
  • Hand Release Merkins 15

Station 4

  • Air Squats 20
  • Monkey Humpers 15 IC
  • Sumo Squats 15 IC
  • Squat Jumps 20

Omaha was called at 600am. The PAX circled up at midfield for Mary.


Each exercise was led by a different PAX.

Big Boys 15

Flutter Kicks 15 IC

LBC’s 15 IC

Frozen Freddies 15 IC

Box Cutters 15 IC

American Hammers 15 IC


F3 Forum kicks off this morning at Stories. Sven, an Internist, will speak on important medical topics for men. The plan is to have the forum once a month.

Highlander Accelerator Pop-up Saturday, 8/7, at 7am. The Canyon is closed and converging with the Pop-up.

The launch of the Rabbit Hole on Sunday, 8/8, at 7am. Benson Park.

The launch of FIA is on 8/7. If you have a lady in your life who might be interested have them reach out via email because they do not post on social media like we do.

Prayers for the Urban Family and Friends.


It is easy to get distracted and lose sight of what’s important in our lives. It’s easy to be consumed by our work or things that affect our relationships. Remember who is important in your life. Remove those distractions and refocus and reprioritize those people near the center of your concentrica. They are the ones who deserve your attention and love. Be present!


Icy Hot

Fomaha - 3376 posts

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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