PAX (15): Smashmouth, Skipper, Vandelay, Room Service, Doggie Paddle, Wait Time, Pain Killer, Convoy, Roadhouse, No Doze, Armbar, Chiclets, Static, Big One

Q: Sister Act

In prep for this first Q at The Trident, YHC drove around the area Monday night and determined the different spots for the workout. The thought of Weinkes being placed at the top and bottom of the Temple parking lot seemed great at the time, however, upon arrival at 0505, it was clear the wind was going to create a problem. Two sheets completely blew away, never to be found, and a large block of cement had to be used to secure sheets for that portion of the workout. All good. Modify. 

Once that issue was settled, YHC returned to the shovel flags, did some stretching, and greeted PAX as they rolled in. Four or five pre-runners made mention of the wind and cold, but with the constant movement planned, YHC knew everyone would be toasty in no time. 

WARMARAMA: PAX departed from shovel flags and moseyed to a lot on the west side of the property. PAX circled up for some W. 

  • 20 SSH IC
  • 20 Tappy Taps
  • 20 Goof Balls
  • APMs – in honor of Stinger and RoadHouse (P = pickle pushers)
  • 10 Big Ones IC
  • 10 Little Ones IC

PRE-THANG: PAX took a mosey to the Centris lot for 11’s, partnered up and worked together. Since the Trident is pretty spread out, YHC kept an eye on time and called an early Omaha for the pre-thang. Gotta get to the Thang! (Keep the main thang the main thang…or something like that.)

  • Big Boys and Plank Jacks (single)

THANG: After a nice uphill mosey to the Temple lot, YHC described the grinder that would come next. Three men, one at the bottom, one and the top, one runner. All exercises were AMRAP until relieved, and a couple unfamiliar exercises were demonstrated. Notice the first letters of the exercises…they spell MISSION, which would be important later. 

  • Form groups of 3
  • Grinder with individuals doing AMRAP exercises on their own at each end
    • Merkins
    • Imperial Walkers
    • SSH
    • Star Jacks
    • Inch Work Merkins
    • Overhead Claps
    • Ninnie Knockers

MARY: At 0605, we headed back to shovels for Mary. 

  • 20 Never Cross Dollys
  • 20 Rosalitas
  • 20 Frozen Freddies
  • Hammers, Rancid


PRAYERS/ANNOUNCEMENTS –  Armbar’s M’s gma passed after over 100 years of life – sad of course, but a great celebration of her life; BigOne’s neighbor has cancer, tough prognosis


So – you’ve heard it – F3 exists to plant, grow, and serve small workout groups for men for the:

  • Betterment of men’s physical health – NO
  • Growth of men’s relationship with their SkyQ – NUH UH
  • Bringing together of men in order to form bonds of trust, love and admiration – NOPE

The founders of F3 saw a problem with male community leadership – a problem with how families and businesses and men’s lives were being handled – that’s what they wanted to invigorate! So I wanted to remind everyone what F3’s mission is, how it takes shape, and why it’s important.

The mission is to plant grow and serve small workout groups for men for the reinvigoration of male community leadership. You’ve heard it a million times.

Thing is, how that takes shape can sometimes override the true mission. For me, F3 has provided an awesome fitness outlet, but I need to be fit to be a good leader of my family, son, and peers. F3 has given me a brotherhood of men to share life with, but it’s that brotherhood that holds me accountable to thinking beyond myself and my needs – and more for others. And F3 reminds me daily of the amazing love that God or SkyQ shows me. But if I just enjoyed that myself and never shared it with anyone, I wouldn’t really be leading. So all the things that shape leadership are awesome, but they aren’t the end goal.

Why is it important to keep our eyes on the mission? Because it’s better that way! When we’re on this mission, we’re others-focused and we can have impact in things that will last a lot longer than a waistline or some good conversations. The mission of F3 can create change in our community, so remember that as you’re here each day.

I encourage you to ask: How will I use what I’ve done this morning to be a better male community leader? You might have a personal mission in your life that you’re passionate about – that’s great too – where ever you land, just remember to not be distracted by the means to the end, but keep the main thing the main thing. Live your mission!


Sister Act

Fomaha - 3843 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Trident

Leave a Reply