11/9/21 | Helix AO | Hillsborough Park | 45 Degrees

PAX: Khakis (Respect), Ponzi, Patton (Respect), Barbershop, GTA, Sven, Tube Socks, Wait Time (Respect), Edison, Vandalay (Respect), Doppler, Slow Pitch, Honky Tonk (Hate), Z-Bo, Tater Tot, Pantyhose, Mulligan (Respect), House Party, Al Borland, Nailed It, Short Sale, Scoober, Chucky, Slow Clap (Respect), Sparty, Bubbles

Q: Bubbles


The PAX moseyed from the flags, around the monument, and down the stairs.

SSH x 25 IC

Tappy Taps x 15 IC

Copperhead Squats x 15 IC

Merkins x 15 

High Knees x 15 IC

Pre-THANG: Mini Bomb

The PAX partnered up and performed the Pre-Thang.

80 Merkins – Switch every 20

60 Monkey Humpers IC – Switch every 15

40 Big Boy Sit-ups – Switch after 20

20 Burpees – Switch every 5

10 LBC’s IC – Together

The PAX then moseyed around the park to the top of the hill by the baseball field to complete the Thang.


The PAX split up into groups of three. Cones were set up in a straight line from the parking lot to the top of the hill by the baseball field. Cone #1 was at the top of the hill, with cone 4 being at the bottom by the parking lot. All groups started together at cone #1 with 5 Burpees. Groups performed a ladder of exercises at each cone as they made their way from cone to cone. When your group has completed the exercises at cone #4, they run back up the hill to cone #1, they then rinse and repeat until Omaha is called.

  • Cone #1
    • 5 Burpees
  • Cone #2
    • 5 Burpees
    • 10 Squat Jumps
  • Cone #3
    • 5 Burpees
    • 10 Squat Jumps
    • 15 Merkins
  • Cone #4
    • 5 Burpees
    • 10 Squat Jumps
    • 15 Merkins
    • 20 Calf Raises with your group


  • American Hammers IC x 53 for Khakis Birthday


Happy Birthday Khakis! Thankful Trot on Thanksgiving. Opportunities for 3rd F in December. Prayers for Z-Bo’s family. Prayers for Patton’s neighbor. 


Be the best person that you can be. Fight for what you believe in and make a change if you need to. Make the most of every day by either doing the things you love or by doing something new and exciting. Most importantly, don’t go through life with the lights off, turn on your light and let it shine. Make the world a better place, not only for yourself but for the people around you. Bring your own energy and let that energy be infectious. Embrace each day and person you come in contact with joy, laughter, and love. Continue to be leaders and to serve the community. Don’t let others bring you down or change you, but rather let their ideas help form your path and add things to your life. Surround yourself with people that love and care about you and want the best for you. Love one another the way you want to be loved, and treat everyone  with dignity and respect. Be an F3 man through and through. 

Love you all,


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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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