64deg – 59% humidity, clear sky, beautiful dark morning for a beatdown.

PAX: Spreadsheets, Poloroid, Nugent, Rooster, Bleackjack, Touche,  Frosty, Z-Bo, Othello, Stitches, Bovine, Romeo, Side dish, FNG Paul Blart, Buns of steel, Black Flag, DollFace, Q – Demogorgon.

YHC walked out of the gloom after setting up pain stations to find several HIM awaiting a beat down, and YHC intended to provide.

Welcomed the PAX with the Credo, disclaimer and 5 core principles. Demogorgon is not a professional – modifications would prove to be necessary.

WoR: in the outfield







Mosey, down underwood and then to SMM playground

Al Gore for the 6

Plank 60sec

Thang: count off to 4 groups

4 stations –

Station 1 – Low concrete wall by the building

Derkins 25

Box jumps/step ups 25 IC

Dips 25


Station 2 – Hill by the stairs – here we discovered there were burrs on the hill

Bear crawl up

Bobby hurly 20

Log roll down

Burpees 5

Station 3 – on the fence in the parking lot – Chain link makes these extra fun

Balls to the wall 30sec

Chicken peckers – 20

AMCs 20

Wall sit 30sec

Station 4 – pull up bars

Pull ups 10

Merkins 20

Air squats 30

Dead hang 30sec


Name-O Rama: welcome Paul Blart!


Prayers for all those who have lost loved ones recently, prayers for all those struggling with addiction.


I didn’t really go for having a theme for the beatdown like I did for my VQ, so I just kinda want to share a bit about what has been on my mind.

I struggle a lot with Imposter Syndrome, for brothers who might not know, it’s the constant feeling that at any moment I might be discovered as someone who has no idea what I’m doing, and has no business being where I am. It’s something I think I have always felt, but it was certainly kicked into high gear over the last few years; With the loss of my marriage, then getting laid off, and spending most of 19 unemployed. To the continued strained relationship I have with my ex. It’s hard for me to put down the thoughts that get stuck in my head, and too often they’re cyclical negative thoughts that chip away at my resolve and at my mental state.

I don’t get to post as consistently as I’d like because of my parenting schedule, as my kids cant be home alone yet.  The weeks they’re with me I only get Monday and Thursday. I have to say I notice a huge difference in my mood when I can post vs when I cant. I may be more tired when I do but I just cant overstate the degree to which F3 impacts my mental health.

At F3 I find a place of brotherhood that ive never experienced before. I find I finally have a support system that is nonjudgmental and only interested in making each other better and stronger in a world that’s full of chaos and suffering. When I come here I look around and see dozens of mentors that have been through problems and hardships that mirror my own, and some that make mine look like a walk in the park. But despite each of our varied experiences, we lift one another up in a way that ive never felt before, and it makes me mourn for the brotherhood I missed out on with my relationship with my actual brother. And I just want to thank you all for being the foundation of positive support that collectively holds up the entire PAX in such a way that we are all stronger for it. And for showing me what it feels like to have real brothers.

Bodhisattva Prayer For Humanity*

May I be a guard for those who need protection,

A guide for those on the path,

A boat, a raft, a bridge for those who wish to cross the flood.

May I be a lamp in the darkness,

A resting place for the weary,

A healing medicine for all who are sick

A vase of plenty, a tree of miracles.

And for the boundless multitudes of living beings

May I bring sustenance and awakening,

Enduring like the earth and sky

Until all beings are freed from sorrow And all are awakened.

Fomaha - 3843 posts

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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