PAX- Chernobyl, HuHot, Grease Fire, Duracell, Dr Thunder, Pain Killer, Diddy, Gobbler, Drone Strike

Q: Drone Strike


SSH – 20

Tappy Taps – 15

Imperial Walkers 15 IC

Sun Gods 10 each

Monkey Humps – 20

Choose your own adventure Pre-Thang:

Moseyed to new location and had group choose A or B.  One set had burpees one set did not.  We were not good at choosing the easier workout. 

3 of the 4 location we did this workout:

5 Burpees

20 Merkins

20 Air Squats

Last location:

20 hand release merkins

15 Monkey Humps

20 LBCs


Broke into groups.  Three stations with various workouts.

Station 1:

15 Dips

20 Merkins

20 Squats

20 American Hammers

Rinse and Repeat

Station 2:

20 LBC

20 Werkins

20 Lunges (10 each leg)

20 side straddle hops

Rinse and Repeat

Station 3:

20 Second Plank

10 hand release Merkins

5 Burpees



20 LBC, 20 Dollys, Sarpy Slammers Rancid Style


My COT was referencing our game of choose your own adventure.  I talked about how in life we have chooses and we do not know what that outcome will be. It could be a choice at work, for your family, or to help a friend. That choice can lead to consequence.   I talked about what I believe when I think of faith.  Some people believe that faith is that you will overcome those tough times.  My faith tells me that when I have tough times, I have someone there to pick me up.  F3 has been that for me in times that I have had bad moments.  I left the group with the challenge to pick up someone who is down.  To reach out to someone who needs you right now.  

  • Drone
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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