Q: Yodel
PAX (20): Lincoln Log, Barn Door, Mufasa, FNG (Longhorn), T-Ball, Cheap Seats, Escobar, Ozark, Sass Squash, Pit Stop, Vlasik, Obi Wan, Blades of Glory, Ketchup, Fine Print, Mail Man, Gator, Unicycle, Brad Pitt (Respect!)

FNG: Longhorn

Announced: The Mission Statement, Disclaimer, and Five Core Principles.

Note: A Timer goes off every 5 minutes and we do 3 burpees

Barn Door agreed that he would make sure we don’t have to workout in the rain and he
delivered! Thanks for that, brother!


  • Mosey around the neighborhood
  • 15 SSH
  • 15 Cherry Pickers
  • 15 Tappy Taps


Mosey to the Basketball court:
Pairs of two – look at each other. Rammstein plays: “Fast Feet” – every time you hear
“Feuer” or “Bang Bang” you do a Bropee

Da Thang

3 Stations: Split up in groups of 3.

2 HIMS start at Station 1, 1 HIM at Station 3. Run Berny

Station 1:

  • 100 Merkins
  • 150 Big Boys
  • 200 Alternating Shoulder Taps
  • 250 Air Squats

Station 2:

  • 5 Burpees and run to the next light

Station 3:

  • 100 Werkins
  • 150 LBCs IC
  • 200 Diamond Merkins
  • 250 Copperhead Squats
  • Rinse and repeat until Omaha


  • Countdown to hell:
    • 8 SSH not IC
    • 8 SSH not IC – only go halfway
    • 8 SSH not IC without the arms
    • 8x Fast Feet
    • Then, start from the top, but only do 7. You repeat all of this until you are down to only 1 rep
  • Last Man Planking

We had the pleasure to name an FNG! Welcome Longhorn and forgive me to set that trap for you (“Tell me your least favorite Sports team…”)


Well, this time I struggled with coming up with a good COT. However, I tried to redefine what the 3 F’s mean to me:

Fitness: My goal is to make every Workout I lead hard. I don’t believe in easy workouts. That’s for sissies. 
Fellowship: What does F3 mean to me? It’s finally the group of guys I was looking for for years. I need the accountability. I am excited that I found a great friend in Slack. I will always remember that Mufasa was one of the first guys who brought my family dinner after we had our Baby girl.
Faith: I am raised catholic, but I kind of lost the connection with god when my mom had cancer 2x. F3 and my baby Eleanor are bringing me closer to the big guy up there. 

Keep on pushing your limits!

Fomaha - 3854 posts

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

The Maize

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