Life Before Fear

F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Pain Killer, Yogi, Rancid (DR), Bovine, Blades of Glory, Schrute, Flowers, Frosty, Dr Thunder, Hey Hey, Stapler, Spreadsheet, Lucky Charms, Duracell 

QIC Grease Fire

Driving up to the Rabbit Hole at 6:30 to start setting up YHC could see a few headlights already in the parking lot, Frosty was ready to help set up. The lack of prerunners was not lost on YHC, its true Stormbreaker fashion!

Counting off for cone setup, put some cones close to the tree line which lead to discussion about how cold is to cold to campout in the park. 

Mission Statement

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


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe” 

5 Core Principles


        Open to all men

        Peer led

        Always outside

        End with COT (Circle of Trust)

Any FNG’s?

After the presentation of the formalities it was time for a mosey around the lake, or lagoon as I was later told. Either way it was a great way to get the blood flowing.


Rabbit Hole is about stepping back, playing games and finding the joy in life. So lets play Hungry Hungry Hippos F3 style!

Circle up around a bucket for instructions and to count off into 4s

Each group heads to a corner then one the call runs to the middle to grab numbers until the bucket is empty, there was confusion as to how many times to go back to the middle but we got it figured out. While waiting the rest of the team did Tie Fighters until the bucket was empty.

This was done 2 twice with a rotation of colors for the exercises

4 sets of numbers all different colored indicated an exercise.


Squat Jump

Shoulder Press

Mountain Climber


         Mosey across the bridge for a basic 3-group grinder, stay in your groups for ease of operation. Until Spreadsheet got us all confused with we can make even groups, that in the end still weren’t even. 

Group 1:    Squat

Alt Shoulder Tap


Bonnie Blair

Plank Jack

Freddie Mercury

Failure to Launch


WW1 Sit up

Group 2: Mosey across the parking lot and up the hill

Group 3:    WW1 Sit Up


                  Failure to Launch

                  Freddie Mercury

                  Plank Jack

                  Bonnie Blair


                  Alt Shoulder Tap


One cycle through the grinder was all it took to make it through to Gametime!

 Mosey to the playground for Tag

         Let’s play tag! Only catch its all animal movements instead of running around. Crab walk, bear crawl, bunny hop, alligator walk, cheetah run pick one when you are tagged and that’s what we do until the next person is it. 

Back to the flags for some Rancid style Hammers.


Announcements & Prayers:

-Next Rabbit Hole December 12 sponsored by Oscar Mike

COT:While scouting out the park to plan, I brought my boys so they could play. They did like they usually do around the playground equipment elsewhere and started playing some version of tag. Pretty soon another kid came up and started playing, within 15 minutes all the kids had joined in.

Not a single care was given to where anyone came from, what they were wearing, what their background was, what they looked like. The kids were simply living life in the moment no fear of what might happen or what anyone else represented other than another human to interact with.

So often as we grow older the opposite starts to happen we fear where people came from, won’t engage because of boundaries we put on ourselves. Life before fear carries a double meaning. It’s how we used to live our lives when we too would play with who ever regardless. But now, its an inspiration to how we should continue to live and break down barriers to reinvigorate leadership all over our community.

Live this week without fear and touch lives all around you.

Prayer – Frosty

Aye, Grease Fire

Fomaha - 3870 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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