September 14th, 2021 | AO: The Helix | Hillsborough Park | 65*F and Calm 

PAX (11):  Pantyhose, Doppler, Z-Bo, Al Borland, Vila, House Party, The Detention, Mulligan (Respect), Nailed It, Wax On, Toto

Q: Toto

Welcomed the above listed PAX to The Helix. I reminded us all of F3s Mission, the 5 Key Principles and the F3 Credo.  Checked for FNGs, and gave the necessary disclaimer before our mosey up to the basketball courts.

Warm O Rama 


Tappy Taps x 15 IC

Sun Gods 10 IC fwd / bkwd 

Big Ones 10 count Each Side 

Goof Ballz 15 IC 

Count off into groups of 3   

Pre Thang

Mosey to “The Hill”, aka Station 2 where we assumed Plank position. While holding plank, I provided instructions for each group and defined the outlined expectations for each station. Prior to dispersal, I set a rule for the PAX, anytime you begin a station or depart, you let out a howl. 

The Thang 

Group 1 would head East to the Black Top Playground

Group 2 would head West down to Muscle Beach near the Lower Bowl.  

Group 3 would remain on The Hill where they would hold plank in the 12 O clock position. 

Station 1 – Black Top Playground

10 Pull Ups, 20 Park Bench Incline Merkins, 30 Air Squats x 2 Rounds followed by 15 IC Gas Pumpers x 1.  Mosey to station 2. 

Station 2 – Muscle Beach 

10 Pull Ups, 20 Park Bench Incline Merkins, 30 Air Squats x 2 Rounds followed by 15 IC Flutter Kicks  x 1.  Mosey to Station 3. 

Station 3 – The Hill 

Planking around the clock starting with 10 Diamond Merkins at 1200 followed by 10 Sec Plank at 0300 followed by workins at 0600 followed by 10 sec plank at 0900. Once relieved by Station 2, mosey to Station 1. 

Each station was visited once by each group before calling Omaha and assembling at the shovel flags for…


33 IC American Hammers Rancid Style 

General Announcements

Best of Luck extended to the 19 Pax members competing in the Spartan Race this weekend in Attica.

Congrats to Doppler for his recent move to a new house. He appreciates all the  added support from his F3 brothers and Shield Lock.


For my COT this morning I wanted to share A few facts I learned about wolf packs and the striking resemblance their habits have with that of the F3 PAX. 

For a long time it was thought that there was an established pecking order in a wolf pack, with the alpha male and female having earned their rank through dominance. New research has shown that this “fight for dominance” is far from the truth. “Wolves do not have an innate sense of rank; they are not born leaders or born followers. “The ‘alphas’ are simply what we would call in any other social group ‘parents.’ The offspring follow the parents as naturally as they would in any other species. No one has ‘won’ a role as leader of the pack by fighting an Alpha for rank but instead younger wolves disperse from the family group to form their own pack in another territory. This I find starkly close to that of F3s expansion by division. 

Next fact: a wolf pack is really a family unit, raising a litter isn’t just a job for the mother and father of the pups. All the wolves in a pack help to take care of the newest offspring. This includes feeding them, watching over them, and of course playing with them as they grow up. Help also includes pack members bringing food for the alpha female when the pups are just born and she cannot leave the den. This my friends is the root of F3s fellowship. We find purpose in lending help to others and display it through servant leadership.

Lastly, I give you the Howl. Now it’s obvious this is a communication tool that wolves use to both mark their territory, find their fellow pack members when they’re apart, but what I found most interesting was that it is most importantly used for building relationships when they’re together. 

Now to me, a howl is unique. Everybody’s is different. And when done with a raw desire and passion to be heard, it’s a very gratifying feeling. Now I can’t speak for everyone here but I know I feel closer having heard your howls.

To the Wolf PAX



Fomaha - 3211 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