Weather: 12° F with slight wind to bring the “feels like” down to 6° F

PAX: Golden Pike, Bloodshot, Safe Ride, Wentworth, Peek-A-Boo, Q-Tip, Spacebar, Bovine, Sportiva

Q: Edison

YHC welcomed eveybody to F3 at 05:30,  said the disclaimer, then delivered the mission statement, 5 core principles and credo while moseying around the park so we didn’t linger in the cold.

After the one lap we gathered at the swingset for…


15 Goofballs IC

12 Abe Vigodas IC

10 Tappy Taps IC

We then counted off into teams of 3.

The Thang:

A 3 man grinder.  2 stations on opposite sides (N&S) of the field.  Exercises were AMRAP until pushed.

Station 1:

Goblet Squats

Overhead Tricep Extensions

Arnold Press

Bent Over Rows

Squat Thrusts

Skull Crushers

Station 2:

Curls for the Girls


Weighted Lunges

Kettleball Swings



Omaha was called at 6:07

We did one round of American Hammers (Rancid style) then fumbled into Name-O-Rama.

Prayers and Announcements:


My COT was inspired by Drone Strike’s COT from last January.  He spoke of he and his wifes struggles with infertility.

I could relate to his message, 100%.

My wife and I went through the same struggles about 7 or 8 years ago.  It was fun for a while but then we became miserable. Our home life suffered.  I had  changed.  I began to snap at people and resent peoples successes because of our [what we saw then as]  failure.  I quit talking to some friends,  and just became quite an a**hole.

We then started exploring the adoption process.  After almost a year of waiting we were picked for placement of the adoption of our beautiful daughter.

Shortly after, our friends (even the ones I quit talking to) reached out to congratulate us.

I am especially grateful for the friends I abandoned. They could’ve just not done anything, but they decided to forgive me. That is the message, FORGIVE. Never abandon a friend and forgive one another.

Sportiva took us out in 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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