November 23, 2021 | AO – Trident | 26°  & clear skies

22 PAX: Static, Roadhouse, Wentworth, Room Service, Griswold, Mr. Miyagi, Unicycle, Convoy, Vandelay, Mother Goose, Cheap Seats, Doggy-paddle, Khakis (Respect), Lite Brite, Tonight Show, Saul, Hoser, Big One, Hard Hat, Wait Time (Respect), Speed square, Slick

Q: Slick

At 5:00a, 8 Pax went for a hilly prerun at different paces. Shirley was mentioned along the way.

At 5:30a, PAX were welcomed to Trident. Explanation of the mission of F3, the core principles and that Slick is NOT a professional so modify as necessary (thanks Gris for the reminder). No FNGs. Slick shoutout to Chiclets for swamping Q’s. Slick reminisced on his first post at Oracle 2 years ago and how Tater-Tots smile and conversation put my nerves at ease.


PAX stayed circled up and performed the following before mosey-rama. 15 SSH IC, 10 Single Leg Squat + Knee Tuck IC (thanks Roadhouse).

Moseyed from shovel flag south to roundabout: 15 Monkey Humpers IC, 15 Cherry Pickers IC

Moseyed down to Hell Creek for a 3 group grinder.


PAX counted off in 3s. We may be leaders in the community, but counting is still not our strong suit. Give us coffee and we can conquer the world! We set up the 3 groups on the path that cuts through the Hell Creek circle coordinating 3 stations. Group 3 would be the push group upon completion of exercises and push counter clockwise.

Group 1: AMRAP Burpees (Yikes)

Group 2: 10x each (Alt Single Leg Jumps, copperhead squats IC, bonnie blairs IC)

Group 3: 10x each (should taps IC, Merkins, Dry Docks, Werkins)

Omaha called around 550a. Saul gave a single 10 count before moseying back up to the Monkey-Humper Roundabout. PAX paired up after the 6 came in to move into grinder #2.

The Thang:

Partner 1 would setout Northeast to the other roundabout and mosey back to Partner 2 who would be completing the following exercises. Partners would collectively get to the workout # specified before moving down the list.. Mother Goose was right in that the “Rinse and Repeat” was just for show as we only made it to some of the Big Boys after Slick modified Burpees when groups were getting to around 70-80 so we could get some pre-Mary Mary in.

100 Bonnie Blairs IC, 200 Merkins, 100 Burpees, 100 Big Boys, 200 Squats (R&R)

“Omaha!” called at 6:10 where the group headed back to Shovel-Flags.

Quick Mary

12 Toe Touches IC, 12 American Hammers IC

Name-o-rama – we ran so much at Trident that Slick accidently called Trident Paradise. (Respect)

Announcements/Prayer Request

Thankful Trot this Thursday. Signup is still possible.

Prayers for Westside Football Team and Khakis and his son as they close out the season strong at state. Safe travels & great memories. Prayers for Gretna as well!

Unicycle’s friend took his life last week, only 18 years old, keep him in your prayers.

Continued prayers for Slick’s mom as she will have kidney removed, due to cancer, end of December.


Thinking a lot about “balance” between heart, mind & body. I’ve always thought of balance as a destination but realizing more and more that balance is a daily continuum in each of those three areas. We need to continue to look for opportunities for investment or calibration. It’s a constant fluctuation of needs internal and external.

I’m thankful for F3 for helping provide a rich arena for all three of these areas. Some days aspects are easier than others but heart and mind are always more to stretch for since we come out and move our bodies. It’s the heart and mind that aren’t always at the forefront and take intention for us to be present for and share with others to continue to make each other better.

Unicycle prayed us out with the Lord’s Prayer.

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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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