Broken clouds, 22°F, Feels like 22°F, Humidity 81%, Wind 2mph from SW

PAX: Lucky Charms, Shingles, High Life, Sunshine, Supe, Oblivious

QIC: Knobs

At 5:30 Knobs ran through the Core Five Principles with the PAX:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT;

I am not a professional so modify as needed.

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!

Credo is to Leave no man behind, but leave no man where you found him! No FNG’s today so let’s start WarmARama!


• 20 SSH IC

• 10 Seal Jacks IC

• Mosey with weights to DuckPond for Pre-Thang

Pre-Thang: at 5:38 Knobs took a minute to explain the exercises for Pre-Thang Grinder. The first part was to play the song ‘Let Bodies Hit the Floor’. Per the F3 Exicon “This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.” This is a three minute song so needless to say the PAX plus YHC were gassed and we still had more to do! Next we immediately jumped into 10 minutes of this grinder!

2+ Rounds for 12 minutes:

• 5 Devil Press

• 10 Burpee Hop Overs

• 15 Dumbell Hop Overs

• 20 Air Squats

• 200 m Run

• Rinse & Repeat

Thang: At 5:52 we broke off into groups of 2 to start our Tabata Station Work of SUPER SETS. Double lifts before moving onto another Station:

Round 1:

Station 1: Abs


• Gas Pumpers

• Lunge to Station 2

Station 2: Legs

• Rear Dead Lift (5 L/ 5 R) repeat

• Step Up w Bicep Curl

• Rifle Carry to Station 3

Station 3: Chest / Shoulders

• Dumbbell Merkin

• Arnold Press

• Lunge to Station 4

Station 4: Bicep / Tricep

• Hammer Curls

• Dips

• Farmer carry to Station 1

Round 2:

Station 1: Abs

• Freddy Mercury

• Heels to Heaven

• Lunge to Station 2

Station 2: Legs

• Lt. Dan’s (Lunge/Lunge/Squat)

• Dumbbell Johnny Drama

• Rifle Carry to Station 3

Station 3: Chest / Shoulders

• Incline Werkin

• Dumbbell Lateral Pulls

• Lunge to Station 4

Station 4: Bicep / Tricep

• Isolated Bicep Curls

• Dumbbell Tricep Extension

• Farmer Carry to Station 1

Rinse & Repeat.

Omaha was called at 6:10 because we were having so much fun! YHC used a Tabata app for a timer which added music. Unfortunately the app only played 2 songs of 8 I created for the playlist. The PAX got a kick out of hearing Thunderstruck and 46&2 over and over! I mean who doesn’t love listening to the sweet sounds of AC/DC & Tool.

NameARama was done around the Christmas lights on the DuckPond so we had fun with that. Prayers and announcements were quick. We talked about Shingles upcoming VQ plus CSAUP. Silent prayers were observed before the COT. The Steel Mill also gives an award for the PAX member that pushed hardest during the post, so YHC announced ‘Sunshine’ as the Sarpy Swole award recipient this week.

COT: As the year comes to an end it’s time to focus on our goals for 2022. As we start to focus on what we will accomplish in 2022, we must take the time to reflect on what happened in 2021. YHC asked the PAX to think of three positives that can propel them forward in 2022. Most importantly only focus on one negative aspect of 2021 and push the rest away. Lucky Charms took us out in prayer! Aye!

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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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