F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Biff, Bovine, Second Chance, Skipper, Icy Hot, Slow Pitch, Safe Ride, Dirty Bird, Smash Mouth, Tater Tot, Tony the Tiger, Finkle, No Doze, Frosty, Khakis (respect), Cosmo, Side Dish, Nugent

On the Q: Grease Fire

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 

5 Core Principles


        Open to all men

        Peer led

        Always outside

        End with COT (Circle of Trust)

Any FNG’s?

This was a recreation of Grease Fire’s first experience with F3, Slow Ride. After the formalities were out of the way the PAX Bernie’d their way through the Paradise Island, since running backward on public streets is ill advised. 

Surprisingly YHC was leading most of the way to the first stop at the top of Westchester, where the PAX circled up for 30 Monkey Humpers IC.

Monkey Humpers and Bernie were the only things YHC could remember from his first time in the gloom, so that’s what today was going to be.

Next stop, the top of the Rose hill. Where Slow Pitch, half of the mastermind behind the original workout, led the PAX in 25 monkey humpers IC

Down to the bottom, Icy Hot led the PAX in 20 monkey humpers IC. There was mumble chatter starting to pick up among a few of the PAX due to the amount of running occurring, at the premier running AO, the best was yet to come. 

At this point YHC was no longer the fastest of the PAX so we took the long way around to the gazebo on Pacific where Biff led us in 15 monkey humpers IC. 

After looking at the clock and realizing there was time to kill we took a slight detour down the bike path to Cancer Survivor Park, where Safe Ride led us in 10 monkey humpers IC.

Final stop back down the bike path to the end of the apartment complex for 5 monkey humpers IC led by Frosty. 

At this point even the the mumble chatter had grown to a roar, as the PAX could see the gazebo and were contemplating just cutting across the street, its not often Clydesdales show up for a run!

YHC decided to head all the way back to flags, a ¾ mile final stretch, but the PAX had 15 minutes to complete it. 

Once the 6 was back at the flags we circled up on our 6 for some Mary.

Nugent led us in 20 heel touches IC, followed up by 20 beautiful and artfully led LBCs from Khakis(respect), finishing up with 20 American Hammers IC Rancid style.


Announcements & Prayers:

Pink’d fundraiser starts Oct 1

Heartland Hope sometime in October

First Friday lunch Oscars

Congratulations Grease Fire on 1 yr


Biff invited me out to F3 through a simple discussion at a picnic for a mutual friend. After my M said I would love to do it I simply said yes and made plans to come out. 

I found an amazing place to accelerate my fitness, losing weight, gaining stamina. I also found an amazing community of men whom I respect, lean into, and lock arms with. 

That was the unexpected part for me finding community through simple conversations over time. Step out, connect whether it’s a hello or a simple smile you may change someone’s life.

Prayer – Grease Fire

Leave a Reply