28 PAX: Hard Hat, T-Ball, Lincoln Logs, Crab Cakes, Juan Valdez, Fine Print, Slick, Gator, Obi-wan, Scoober, Barber Shop, Vandelay, Wait Time, Speed Square, Lite Brite, Mufasa, Blades of Glory, FDIC, Tonight Show, Ozark, Vlasic, Cheap Seats, War Zone, Sister Act, Chippendale

3 FNG’s – Phantom Menace, Travelocity, and Fully Loaded

Q: Chippendale

Fitness…. Fellowship and Faith

Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core principles:

  • Free of charge
  • Held outdoors
  • Lead in a rotating fashion 
  • Open to all men
  • Ends in a circle of trust

Credo – leave no man behind, but leave no man where you find him

I am not a professional so modify as necessary 

Any FNGs today?

Warm-o-rama – mosey to basketball court

  • SSH x 20 IC
  • Tappy Taps x 15 IC
  • 15 IC Imperial Walkers
  • Sun Gods Forward x 15 IC
  • Sun Gods Reverse x 15 IC
  • 15 IC Cherry Pickers
  • Mosey to the football field

Prethang – ‘Til You Can’t – 5 min

  • Al Gore to the song ‘Til You Can’t by Cody Johnson – when you hear the words ‘Til You Can’t – 2 Burpees – 18 total

Mosey to Stop sign Cleveland Blvd / Hill

The Thang

Group 1 – Stop Sign on Cleveland Blvd        [ Push group ]

● 10 Tempo Merkins ● 10 Diamond Merkins ● 10 Werkins, then run as fast as possible to the speed bump to push.

Group 2 – Speed Bump on Cleveland Blvd  (AMRAP) ● Bobby Hurleys IC ● Hydraulic Squats ● Frozen Freddys IC ● Alternating Shoulder Taps IC

  • Run as fast as possible to next station

Group 3 – Bottom of Cleveland Hill 

● Plank in a line at bottom of hill ● 1st person in line bear crawl up him and then go to back of the line ● Once back next person bear crawl up while all continue in plank position – continue until pushed ● Run as fast as possible to next station

Mosey back to shovel flags


  • Sarpy Slammers – rancid style 


Announcements and Prayers

COT – slow down to speed up

Have you ever heard “God will not ever give you more than you can handle?” That’s a LIE – he will give you more than you can handle so that HE must intervene and get the glory for the victory.

That song (‘Til You Can’t) has put me into tears many times out on a solo run.  Life seems to go so fast with 4 daughters, demanding career.  Last week I told my M that we only have 5 Christmases left with my oldest daughter since she is 13… it scared me a bit to say that. Need to take time in our work life, personal life, and relationships to be intentional and slow down – so HE can intervene!!!  Invest your time that you have into the people that mean the most!!!



Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Maize

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