| The Sanitarium | 72 Degrees

PAX: Rooney, Haggis, Skittles, Feeny, Golden Pike, Chris(FNG), Dan (FNG), Flowers, Animal House, Schrute, Sweet Roll, Baby Shark, Veggie Tails, Swiper, Levy, Knobs, KOA, Arch

QIC:  High Life

At 5:30 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 TWO!

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! So modify as needed” disclaimer



1.​15- Tappy Taps- IC

2.​10 – Sun Gods Forwards

3.​10 – Sun Gods Backwards



PAX found a partner as we each HIM completed a Box-Cutter 800!  While partner one completed one lap around the track, partner two completed box cutters but instead of a box, they spelled out “Fitness Fellowship Faith” with their legs.  Each PAX completed two laps total and two rounds of F3 Box Cutters



We split up into groups of three. Group one mosey’d to station one where they were greeted by two cones each containing three exercises:

​Cone 1: 25 Merkins, 25 ATMs, 25 Ranger Merkins

​Cone 2: 25 Bobby Hurleys, 25 Monkey Humpers, 25 Air Squats

The Pax were to complete one of these cones before pushing group two. Once they arrived back to this station, they were to complete the other cone of exercises


Group two had the task of running up the hill and bear crawling backwards down it.  They were to do this until they were pushed by group one.


Group three had the task of performing Plank Burpees until they were pushed by group two. These are completed by one PAX member planking while another performed a burpee on each side of the planking PAX and jumped over them in between.  10 total burpees were to be completed before switching.


High Life called Omaha at 6:05am.  For Mary, High Life had the PAX perform Sarpy Slammers (rancid style)


Announcements/Prayer Requests: • Two Club Conundrum reminder (Sept 11)• Squeaky Blood Drive (August 27)• Valas Pumpkin Patch for F3 (Sept 19)• Chernobyl’s Grandma, Dorthy• Keeping all PAX who are struggling internally in our prayers



The COT this morning was focused on performing a simple task.  This simple task is to do something positive for someone today to make an exponential positive effect for the world tomorrow. High Life covered the following points during his COT:• Perform a simple task today that puts a smile on someone’s face.• For example, a phone call or text message to let someoneknow that you love them. That you look up to them. You’re proud of them. Or lift them up if they’ve been going through some hard times lately.• These simple acts of kindness can make someone’s day or even week. A simple task that can have a exponential positive effect that encourages you and them to make the world a better place.• It costs zero dollars to join F3.  It also costs zero dollars to do something nice. Do the simple things today to make a better world tomorrow. Act out what it means to be a HIM.


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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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