November 26, 2021|AO- Golden Spike|27 degrees but calm

5 PAX: Vandelay (Respect), GTA, Slow Pitch, Lansbury, Mother Goose (QIC)

5:30 AM- Recited meaning, principles, and mission of F3 and gave disclaimer; no FNG’s.

Moseyed a half lap around the track and circled up behind the north end zone for WOR:

  • 10 Tappy Taps IC
  • 10 Big Ones IC
  • 10 Abe Vigodas IC (5 each way)
  • 10 Cherry Pickers IC
  • 10 Pickle Pushers IC
  • 10 Tempo Merkins IC

Ran up the hill to the north of the field and grabbed the fence overlooking Dodge for the Pre-Thang:

  • Starting the Black Friday theme of 2 for 1, each PAX led 10 Brazillian Tugs IC and 10 Flutter Kicks IC.  Ended up doing 50 of each.

We then moseyed to the top of the stairs on the southwest side of the field for the Thang:

  • We would start at the top of the stairs for an exercise, then go down the stairs for another, then across the field to the bottom of the southeast stairs for another, then the top of the east stairs for another.  At that stop we did do exercises, then went back across the field the same way, creating a serpentine style beatdown with eight stops:
    • 20 ATM’s IC
    • 20 Inverted Rows (Overhand Grip)
    • 20 Dips
    • 20 Big Boys
    • 20 Werkins
    • 20 Inverted Rows (Underhand Grip)
    • 20 Derkins
    • 20 Freddy Mercury’s IC
  • The PAX completed the full cycle twice before Omaha was called at 6:05 and we returned to the turf of the south endzone for Mary.

Mary (2 for 1):

  • Each PAX was asked to lead one leg exercise and one core exercise for 10
    • YHC led Bobby Hurley’s and Dying Cockroaches IC
    • GTA led Alternating Backwards Lunges and a 30 second plank
    • Vandelay led Johnny Dramas and Box Cutters IC
    • Slow Pitch led Jump Tucks and E2K (5 each side)
    • Lansbury led Alternating Lunges and a 60 second chillcut plank


Announcements/Prayer Requests:

  • Lots of Third F opportunities as the holidays approach.  Check Slack!
  • YHC asked for prayers for his Father-in-law who is going through radiation treatment for prostate cancer and his wife who is exceptionally pregnant.
  • GTA VQ next week!


Admittedly, I had a tough time piecing my thoughts together for this COT, so it came out a little scatterbrained…

As my wife and I expect the birth of baby #3 any day now, I mentioned to the PAX that this was my last scheduled Q for a while.  I intentionally didn’t take any Q dates in December, so this will be my last Q of the calendar year.  It caused me to reflect on my first Q this year, on New Year’s Day right here at Spike.  Snow covered the field, but we got on it anyway, and attempted 2021 reps.  We didn’t reach the goal but did not fail.  That theme seemed to match my year.

I remember listening to an F3 podcast about setting New Years’ resolutions.  I still have the sheet in a drawer in my office somewhere.  I set goals for myself in the First F category that I have hit (600 workouts, drinking less) but have also set some that I may not hit (giving up tobacco and 175 F3 workouts).  I also set goals for myself in the Third F category that I have maintained.  I got back to regular spiritual direction with a priest at Prep and have committed to a daily Rosary.  I am not perfect with it, but my prayer life is in a good place.  I am proud of those things but know that without the constant support of my brothers in F3 I would not have been able to commit so well to them.

On the center of that piece of paper, we were asked to write a word that would be a theme or goal for the year.  My word was “resurrect.”  A year ago, I was still very much amid significant struggles with panic, anxiety, and depression.  I had a panic attack during the workout I Q’d on New Year’s Day.  In 2021 I wanted to come back to being a version of myself that is confident in who he is and humble enough to accept my shortcomings.  I have learned to manage the anxiety through medication, talk therapy, and trying to be physically healthier and drinking less.  My wife and I will complete our nuclear family soon, and I have also made strides at work to know when to make a stand and when to back off and know my place. 

As an example of progress made, I shared a story of a revelation I made two days ago.  I was home during the day with my 5-year-old who was out of school.  She was also sick, and the weather was bad so we stayed inside without much to do.  Some of the feelings of anxiety and helplessness from the Spring of 2020 returned.  We decided to watch a movie and my daughter chose “Mary Poppins Returns.”  It was a movie we watched almost every day during the initial COVID shutdown.  As I watched it with her, it took me back to that time.  Rather than allowing myself to focus on the negative, I realized that I was genuinely enjoying being taken back to a time when she and I really bonded.  The songs of that movie were like the sights, smells, and sounds of the holidays which bring me back to an emotional state of happiness and peace.  I thanked God for allowing me that time, difficult though it was, to spend so much time with her.  It is something I will yearn for, I’m sure, as she grows up and time with Dad isn’t as much of a priority.  I thanked God for that. 

In the spirit of thankfulness, I finished by thanking the PAX for their fellowship.  It is the reason I love F3 so much and why I tell others about it that I use the term “game changer.”  F3 has altered my outlook in countless positive ways.  Much love, men!

Here’s to good days and better tomorrows!

Cheers and SYITG,

Mother Goose

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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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