12/23/2021, 5:00 | The Steel Mill | 30°F

PAX: Lucky Charms, Duracell, Trench, Schrute, Sunshine, Skidz, Shingles, High Life, Westbrook (FNG), Duce (FNG), Sweet Roll, Gobbler

QIC: Simmons

At 5:30 Simmons welcomed PAX to F3 and thanked them for coming out for his VQ. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. He then covered the 5 core principals of F3. 1) Open to ALL men. 2) Always free. 3) Always held outdoors. 4) Lead in a rotating fashion. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” Lastly he asked if we had any FNG’s (there was 2!)

The Warm – A – Rama and The Thang

The workout was Tabata style with a timer set to sound every 30 seconds. The first group of exercises were Forward Lunges, Big Ones, Monkey Humpers, and Mountain Climbers. The First round of each exercise was done without weights which was done as The Warm – A – Rama. After the first round of each exercise PAX were invited to add weight to do the exercises with. PAX repeated the 4 exercises for 4 rounds 30 seconds each exercise, with 5 seconds in-between each round to help set up for each exercise.

After the first Tabata set PAX overhead farmer carried their weights about 50 yards to a cone. Once at the cone, as a group, PAX held a side plank, front plank, and other side plank, all for 20 seconds each without dropping down in-between (3 way plank). PAX then overhead farmer carried the weights back to the circle and Simmons explained the second Tabata set.

The second Tabata set was Arm Circles forward for 15 seconds and the backward for 15 seconds, Cherry Pickers, Thrusters, and Plate Presses. The timers were set for the same 30 seconds for each exercise with 5 seconds between for set up. PAX were given options for modifications to make each exercise harder or easier each round as the shoulders got more tired. These exercises were also repeated for four rounds.

The second set of farmer carries had PAX use either both weights in one hand or just the single weight in one hand, but it was a single arm overhead farmer walk down to the cone. At the cone PAX did another 3 way plank, and then used their other arm to overhead farmer carry their weight back to the circle. Simmons explained the final Tabata set.

The last Tabata set was the same set up as the previous sets, with each exercise lasting 30 seconds and allowing 5 seconds in-between exercises for set up. The final set of exercises were: Floor Press, Skull Crushers, Arnold Press, Weighted Squat Jumps alternated with Bicep Curls. The PAX did the first three exercises all 4 rounds and then for rounds 1 and 3 they did Weighted Squat Jumps, and on rounds 2 and 4 they did Bicep Curls. After the 4th round finished Omaha was called and PAX circled up for some steel hammers using our dumbbells to count off the 13 PAX who came out.

Announcements/Prayer Requests: Santa Saunter, PAX traveling over Holiday


I explained how when I first received the name of Simmons I wasn’t as thrilled about my name as I had hoped I would be. Richard Simmons who I was named after isn’t thought of as the manliest of men. But he is however, thought of as an extremely positive person. Positivity has always been a virtue that I have sought after. So here I was, given an opportunity to stay positiveand spread positivity. Once I made this realization I fully embraced the name and am thankful for it.

I then gave examples of how everyone has people in their life, whether it be at work, life, or family, who are always negative about every situation. I gave PAX the charge to try and be the positivity in that person’s life. We might be the only positivity that person sees in a day. It’s up to us to help others around us enjoy each moment. None of us are guaranteed any moments in life, so why would we waste any of those moments being negative about situations.

I thanked everyone for welcoming ALL men, including me into this group of HIMs. We closed with a prayer.

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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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