December 3, 2021 | AO – The Armory | ~39°  & clear skies

20 PAX: Gator, Bear Grylls, Blades of Glory, Slow Clap (Respect), Duster, Tonight Show, Obi Wan, Truly, Unicycle, Rollbar, Spaghetti-O, Cheap Seats, Dr. Thunder, Lincoln Logs (Respect, Respect), Mr. Miyagi, Yodel, Ozark (Respect), Cradle, T-Ball, Slick

Q: Slick 

5a – 4 Pax went out for a nice little pre-run to get the blood pumping.

At 5:30a, PAX were welcomed to The Armory. Explanation of the mission of F3, the core principles and that Slick is NOT a professional so modify as necessary. No FNGs.


PAX stayed circled up by shovel-flags and performed the following:

15 SSH IC, 10 Squat + Alt Knee Tuck IC, 10 Alt leg-kicks + opposite toe touch IC 

3 sets of the following exercises were performed (10, 7, 4 reps):

Merkins + alt-toe touches, Plank Jacks IC, Groiners 

PAX then headed West past the baseball fields, near the Armory’s West boundary for the Pre-Thang:


Counted off into groups of three for the remainder of the morning

Group 1: Merkins AMRAP 

Group 2: Push Group – Bernie sanders hallway up then sprint to group 3 to push back down to group 2

Group 3: Big Boyz AMRAP

Omaha #1 called around 05:50a where PAX were instructed to mosey back east to the small baseball field for The Thang.

The-Thang: Spring Training Camp Arrival

PAX stayed in the 3 groups they were in

Group 1: Lights were laid on the field for bases where each PAX would run through a series of sprints: 

Beat out infield single to first, lead-off of first and steal second, lead-off of second to score on a single. Once completed, push up the right field foul-pole to Group 2. 

Group 2: Cones/Lights were laid out in a 10x10x10x10 yrd agility box. Sprint forward, shuffle left, back peddle, shuffle right. 10 monkey humperz (no IC), 10 squat Jump (R&R until push group arrives). Sprint jog along the outfield fence alternating sprint/jogs with light-poles.

Group 3: Burpees AMRAP until push group arrives. Push down the 3rdbase foul pole to home plate.

Omaha #2 called @06:05a

Post-Thang: Home Run Trot 

PAX lined up at home plate where each stepped up to the plate to hit a home-run and trot around the bases. Many famous ballplayers energy were channeled and made the Q extremely happy. Al-Gore until all completed

Mosey back to shovel flags @06:12a


–          PAX laid on backs to perform 15 alt arm/toe touch crunches, then switched to the other side.

–          15 Kobe Crunches IC x15

–          15 Heels Touches IC x15

–          American Hammers Rancid Style IC


Announcements/Prayer Request

–          Diaper-drive details on slack. Last day is 12/10.

–          First Friday Lunch

–          Prayers for Obi-Wan


Slick thanked the PAX for joining in a baseball-themed beatdown as this game has given so much to me over the last 30 years of my life. I was fortunate to play longer than expected and enjoy in the artistry off the game, knowing it’s an acquired taste. Was great to have some fun this morning because that is what baseball is all about.

Slick than read 2 quotes that were inspirational for this morning:

“Our lives are not determined by what happens to us but how we react to what happens, not by what life brings us but the attitude we bring to life.”. – Wade Boggs (3rd baseman, 18 years in the league, Red Sox)

“In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter: being prepared to seize the moment and having the courage to take your best swing.” – Hank “the Hammer” Aaron, 23 seasons with the Braves, Hall of Famer, one of the best hitters to ever play)

Yodel led us out in prayer. 


(Wade Boggs stories were shared post-beatdown – primarily this one)

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