“Battle Buddies”

# of PAX:  21

QIC:  Borat – VQ

0500 Pre-Run

PAX: Double Dip, Animal House, Firewalker, Farva, Baby Shark, Swiper, Tater Tot, Khakis, Irish Car Bomb and Borat

0530 Beatdown

PAX: Swiper, Irish Car Bomb, Tater Tot, Khakis, Firewalker, Schrute, Truckstop, Animal House, Farva, Swinger, Baby Shark, Levy, Lucky Charms, Skidz, Trench, Double Dip, Squeaky Clean, Duracell, Mulch, Knobs and Borat

Borat welcomed the Pax promptly at 0530 to F3 – reminding them F3 stands for Fitness, Fellowship and Faith. 

Borat then recited the missions statement: Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Next, the 5 core principles were covered: Free of charge, Open to all men, Held outdoors, Peer led and Ends with a COT.

A disclaimer was provided ahead of Warm-A-Rama: He is not a professional. The exercises today are merely suggestions so modify as necessary. Know your limits and do the best you can.

Borat provided an overview of today’s beatdown and instructed the Pax to mosey ¾ of a lap on the track and to meet in the area behind the south end zone for Warm-A-Rama. 

Swiper advised Borat to ask for FNG’s. None were present.

Warm-A-Rama: Open area behind the south end zone- 20 Side straddle hops: IC- 20 Overhead arms claps: IC- 20 Windmills: IC- 10 Big ones: IC

Pre-Thang: The hill

Borat had the Pax count off into pairs as designated “Battle Buddies” for today’s Beatdown. Pax were then instructed to the hill and the below was completed.- Each pair of Pax will alternate running the hill 4x, flapjack after each set- Pax not running will Al Gore

Pax planked to the six once rounds were complete. 

The Thang: Around the track stations – muscle group (Stayedin Pax Battle Buddy teams)

Borat instructed the Pax Battle Buddy teams to stay together for the Beatdown. Pax Battle Buddy teams then counted off 1 through 4 to designate starting cycle station. Borat had 4 cones representing stations around the track. We then completed the following until Omaha:- Station 1: Cardioo 5 Burpeeso Run up bleacher stairso 15 Dipso 15 Derkinso Run down bleacher stairso Sprint to station 2- Station 2: Coreo Big Boys (20)o Bird Dogs (15 IC)o Freddie Mercury (15 IC)o Low Dolly (20)o Sprint to station 3- Station 3: Arms/Shoulderso Alternating Should Taps (15 IC)o Tempo Merkins (15 IC)o Merkins (15)o Sprint to station 4- Station 4: Legso Air Squats (20)o Alternating Lunges (15 IC)o Calf Raises (20)o Monkey Humpers (15 IC)o Sprint to station 1


Borat called Omaha at 0605.

Pax were instructed to mosey to the shovel flags for Mary. 

Mary: At the shovel flags- 15 Flutter kicks: IC- 15 Rosalita: IC was called, exercised on the open- 30 count 6 inches off the ground- Sarpy slammers – Rancid style

Name-A-Rama completed


Announcements/Prayer Requests:- Prayers for Knobs family and their travel- Swiper on the Q at the Maze Thursday

COT: Today’s beatdown was all about the battle buddy. Some of you may be asking, “what the hell is a battle buddy”? The concept was created by and comes from the United States Army. Your battle buddy or “battle” for short is someone who you connect with and rely upon for support, encouragement, and guidance. The relationship is mutual and reciprocal in nature. 

I spent 8 years in the Iowa Army National Guard and completed 1 combat deployment to Afghanistan. During my time in service, it was the brotherhood and comradery amongst my peers and leaders that I enjoyed the most and realized I missed upon my separation. I ended my enlistment 7 years ago and have always felt a void of where I once had that support group of like-minded men, my battles, to lean on.

As I stand here today to share my experience, I look back on my now 3 months with F3 and reflect upon where I was and where I am now. I can’t help but draw the parallels between my military service and now F3 journey. Structure, leadership, comradery, and personal perseverance are what connect the two for me filling the void that was once there.  

I didn’t know that I needed F3 when I first posted but I am glad it found me. I am proud to call you my brothers and have you as the support system I was lacking. My hope for today, was that you had the opportunity connect with someone you may have not before, with the result of adding a new battle buddy to your support system.  

I’ll end with this… It is going to get cold, and the weather will be shit. Reach out to your Battles, check in often, and #JFP! 


Prayer: Knobs took us out in prayer


Very Nice!


Fomaha - 3870 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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