Be a lifeline.

Dec 10th 2021 / Burke High School

AO: Golden Spike

Q: Golden Pike

PAX:  Saul, Room Service, Doggy Paddle, Z-bo, Romeo, Black Flag, TC, FDIC, Vandelay

Announced: The Mission Statement, Disclaimer, and Five Core Principles.


Tappy Taps (x13)

SSH (x13)

Big ones (x13)
Sun Gods (x13)

Reverse Sun Gods (x13)


Broke PAX up into 2 teams.1. Death Marcha. Lined up each team so they go the opposite direction from one another.b. Last member of the team did three burpees while the rest ran in line.c. The six ran to the line, tapped the last guy on the shoulder and ran to the front.d. Last member did three burpees.e. Rinse and repeat until one lap is complete.2. Death Crawla. PAX lined up in plank position.b. Last member did three burpees while the line bear crawled. c. Six ran up to the line and tapped the shoulder of the last guy and took the front of the bear crawl line.d. Rinse and repeat.

The Thang

Still in 2 teams. Gave sandbags to each team. 

Told the PAX “Each team will carry this sandbag with them through each station. The guy who is holding it does not have to do the exercises. Doesn’t matter how it gets there, but it must stay with your team and never touch the ground.

There are three stations. The teams will perform the reps at each station from push to AMRAP.”

Station #1 (PUSH) :

At the top of the bleachers

54 squats 

Station #2

Round 1: Freddy Mercuries

Round 2: Apollo Onos

Round 3: Plank Jacks

Round 4: Groupees (we decided to do 20 burpees as a group instead)


Flutter kicks (x15)

Box cutters (x15)

Plank reaches (x20)

Plank leg lifts (x20)


The rate of suicide is highest in middle-aged white men.

In 2019, men died by suicide 3.63x as often as women.

On average, there are 130 suicides per day.

White males accounted for 69.38% of suicide deaths in 2019.

Kelly Smith, my father-in-law, was 54 years old when he took his own life just after the New Year in 2016. My mother-in-law’s family lives about 6 hours south from here in Kansas and we were with her at the time. Kelly never really liked going out of town. It caused him too much anxiety. Kelly was a bike mechanic and his love for cycling was no less than obsessive. He rode every day and it helped him keep the bipolar disorder in control. Unfortunately, before we left town, he had broken his hand and it made riding almost impossible. He also was running short on medication, but he hadn’t really ever had problems refilling it himself before. So, my mother-in-law left him at home very worried, but he insisted she go.

As we were getting ready to head back home in the late morning, Rita tried many times to call him, but he would not answer. Her worries begin to amplify into terror. As we were driving back, she called one of Kelly’s friends to ask him to check on him. About 30 minutes later, we stopped at a gas station and Rita got the call. She started bawling and we all knew.

We got to the house about evening time and the cops were waiting for us. A detective delivered the news to us inside the house that there was no doubt it was a suicide and every one cried for a long time.

I wanted to talk about this in my COT because I feel very strongly for people undergoing the mental battle (as we call it in F3). I’ve never struggled with depression. Never felt the urge to kill myself. But I have known loneliness and I’ve seen the impact of suicide on my own family. And I often wonder if there’s something I could have said or done with my father-in-law that would have helped save him. We had a decent relationship and he was very friendly when I was around, but often we’d gather together, he’d play with the kids for a few minutes and then go back downstairs to his little nesting area. It was his escape from everything else that caused him anxiety. I often wonder what would have happened if I had come downstairs once in a while to hang with him. I never did though. I don’t know why. All I can say is that the impact of this group is larger than just a single man. When we reach out to each other in the gloom, we are throwing a lifeline out to someone, whether we know it or not. If you need that lifeline, please, please don’t hesitate to reach back. We need you to reach back.

Fomaha - 3870 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