80 and High Humidity

“Slow & Steady” 

20 PAX: Baby Shark, Sweet Roll, Schrute, Double Dip, High Life, Skittles, Knobs, Maaco, Ship Lap, Girl Dad, Flowers, Squeaky Clean, Borat, Rooney, Feeny, Haggis, Arch, KOA, Animal House

QIC:  Tony The Tiger

5:00am​Pre-Runners—Schrute, Baby Shark, Double Dip, High Life

5:30am​TTT 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.   (ANY) FNGs today!  

TTT 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).  (I actually forgo the above until we got to the warm-a-rama location

I am not a professional! So modify as needed.


Moseyed to the South Parking lot for a little warm-a-rama


​20- SSH-IC

​15- Tappy Taps-IC

​20- Wind Mills-IC

               ​​10-Cherry Pickers-IC

​​​10- Calf Raises (Straight, Out , In)



TTT had 4 cones specifically placed in the southparking lot of the high school. We then completed the four stations below with station 1 being our push group.



Station 1

100- Jump Ropes (per HIM)—Butt Kick to Station 2


Station 2

            1st time around Over Head Press with Coupon

            2nd time around  Ranger Merkins

            3rd time around CC’S​(Coupon Curls)

           High Knees to Station 3 each time


        Station 3

 1st time around   Monkey Humpers-IC

            2nd time around Bonnie Blairs-IC

            3rd time around    Bobby Hurley’s-IC

            Karaoke to Station 4


           Station 4

1st time around Frozen Freddy’s-IC

          2nd time around Heels to Heaven-IC

          3rd time around  Heel Touches-IC

Backpedal to Station 1

TTT called Omaha at 6:05am​

Name-o-rama.  See above.


Announcements/Prayer Requests:  Prayers for hurting pax and their friends. High Life’s M lost her grandma to covid. 

Knobs explained Iron Pax, Squeaky Clean reminded everyone to sign up for the blood drive. 

COT: Ran short on time so I reminded everyone to slow life down and enjoy the time you have with your 2.0’s and wife. Its okay to go fast when needed in life but its just as fun to slow down and enjoy it. 



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