September 25th, 6:00 AM, The Pit, Halleck Park

One Year Anniversary 

12 PAX: Animal House, Tony the Tiger, Gipper, Boiling Point, Knobs, Farva, Double Dip, High Life, Fun Dip, Ear Tag, Rooney, & your Q Squeaky Clean 

6:00 AM- Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

The 5 core principles of F3.

  1. Open to all men
  2. Always FREE
  3. Always held outdoors
  4. Lead in a rotating fashion
  5. Ends with a Circle of Trust (COT)

I am not a professional, modify as necessary. We leave no man left behind and we leave no man where we find him. Let’s get after it today!

6:05 AM- Mosey over to the large open area, south of Blondy field.

6:10 AM Warm-o-rama. Circle up and start out with some SSH.

20 SSH, 20 Cherry Pickers IC, 10 Big Ones IC, 15 Tap-e-Taps, 10 Windmills

6:20 AM- Mosey to the practice football field, north of the track, west end zone and start The Thang

This beatdown brought to you by the F3 Workout Deck. I call this a Pain in the Deck. We number off into groups 5, 3 per group.

The PAX lined up on the goal line, one PAX went and drew 4 cards from the deck of F3 Workout cards.

Complete that set and the next PAC member goes to draw cards. Rise and Repeat. 

6:45 AM- I called Omaha but before we head back, we all line up on the west goal line and sprint the full football field as hard as we can go.

Mosey back to shove flags

6:50 Name-a-Rama, 

Announcements- IPC Week 4, new A.O. pop-up the Steel Mill, Thursdays at Halleck lead by High Life, Project Pink’d lead by Escobar and Skiz in the month of October

Prayer Requests- Kaipust family, Knobs dad, hurting PAX members


First off, I want to thank Short Sale for EHing me. He planted the seed and got out here in the Gloom. I also want to thank JC, Firewalker, Knobs, Gobbler, KOA & Ferdinand for their continued leadership. Lastly, I want to thank all of you, the PAX that continue to push me to be a better man. I truly can say that all of you are now friends and this group is special to me. 

F3 has helped me focus on what is important, at first it was my Fitness. I love the workouts, the creativity of all of you but quickly realized it is the Fellowship that keeps bringing me back and lastly the Faith, my biggest Y, it’s giving back to our community. Where it is Q’ing at an AO, working out next to a PAX member or donating my time, it’s all about giving it away. Change truly happens when a group is all going in the same direction.

Don’t just do it for you. Do it for each other. Do it to be great together.

F3 has been life changing for me. I can’t believe it has been one year already. I have gotten in better shape, learned so many lessons from wise men, and we continue to push each other to be a better version of ourselves. 

Life has been challenging for me lately. What is most important when we are knocked down, is how are we going to respond? Life has its ups and down. I challenge myself every day to stay humble and grateful for everything I have to be thankful for. Remember, as bad as it might seem at times, someone always has it worse than you.

What do faith and fear have in common besides the letter F? They both believe in a future that hasn’t happened yet. Fear believes in a negative future. Faith believes in a positive future. Don’t believe the lies of fear. Choose faith and believe in a positive future today!

So Thank you F3 for helping me reach all of the F’s, Fitness, Fellowship and Faith.

Cheers to another year in the Gloom!

Squeaky Clean

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