F3 – Fitness Fellowship and Faith

42°, clear skies, no wind. A beautiful morning in the gloom.

PAX present: Animal House, Ear Tag, Tater Tot, Icy Hot, Supe, Dr. Thunder, Flowers, Duracell, Farva, Grease Fire, Hu Hot, Slow Pitch

Q: Pain Killer

Mission Statement

“To plant, grow and serve small workout groups for the invigoration of male community leadership”

5 Core Principles

Free of charge

Open to all men

Peer led in a rotating fashion

Always outside

End with COT (Circle of Trust)


“If it isn’t already obvious, I am not a professional – all exercises are only suggestions, please modify as necessary.” 

No FNGs were present

YHC arrived shortly after 0500 and was greeted by Grease Fire. After setting up cones and lights for the Thang, Grease Fire convinced YHC to take a mosey down the hill and under the bridge. YHC mentioned several times that he strongly dislikes running but needs to be more open to saying “yes” to running and other things in his life. Thank you for pushing me Grease Fire.


PAX took a short mosey behind the school and circled up for Warm-a-rama on the basketball court for the following exercises:

SSH x20 IC

Cherry Pickers x15 IC

Tappy Taps x12 IC

Hillbilly walkers x20 IC        


Bataan Death March from behind school, west to the circle and back to the school. Last man in line drops and does 3 burpees, while rest of PAX mosey in a line. After completing his burpees, last man runs to catch the group and taps the new last man on the shoulder, who then drops and performs 3 burpees while the former last man continues running to the front of the line.


PAX numbered off into groups of 3 for a 3-man grinder in front of the school and performed the following exercises:

Group 1 (Push Group): Merkins x20 IC, Alternating Shoulder Taps x20 IC, Carolina Dry Docks x20 IC, Plank Jacks x20, Rinse & Repeat

Group 2 (AMRAP until pushed): Air Squats, Monkey Humpers, Alternating Side-Squats, Bobby Hurley’s, Rinse & Repeat

Group 3 (AMRAP until pushed): LBC’s, Heels to Heaven, Flutter Kicks, Groiners, Rinse & Repeat

Each group made it through a little more than one full round of the grinder when the Q called Omaha at 0605.


Heel touches led by Slow Pitch

Heels to Heaven led by Farva

American Hammers (Rancid-style)

Announcements & Prayers:

-Thankful Trot coming up. Check out Twitter/Slack for more info. Sweet T-shirt being offered


I have always been a big fan of Jeopardy and Alex Trebek. Over the years, I have made multiple attempts at passing the screening exam to be a contestant to no avail. I read Alex Trebek’s memoir, The Answer is…recently and the following passage struck a cord with me:

Interestingly, the longer I’ve lived with the cancer, the more my definition of toughnesshas changed. I used to think not crying meant you were tough. Now I think cryingmeans you’re tough. It means you’re strong enough to be honest and vulnerable. It means you’re not pretending. And not pretending, being willing to let your guard down and show people how you truly feel and admit that you’re a wuss, is one of the toughest things a person can do.”

2021 has been a difficult year for me and my nature as a quiet, reserved person is to keep my emotions and feelings bottled up inside. F3 and numerous PAX, including several present today, have helped pull me out of the despair I’ve experienced. F3 has helped me to be more vulnerable and express my feelings to those that I care about. I would encourage you to be “tough” and be vulnerable with your loved ones and your brothers of F3. It’s an ongoing process for me, but is very empowering.

Icy Hot took us out in prayer.

Aye, Pain Killer!

Fomaha - 3843 posts

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


Leave a Reply