Wednesday, December 29, 2021 – The Danger Zone – Papillion, NE – 5:30 a.m.

PAX: 17 Total – Double Dip, Truly, Goose, Trench, Borat, Echo, Rooney, Sweet Roll, Schrute, Zorro, Chernobyl, Oblivious, Ditty, Gobbler, Tee Ball, Levy, Mulch.  No FNGs.


CO-Q: Animal House & Duracell (VQ)

5:15 a.m. 15 Degrees with a 10 mph wind, “feels like temp” of zero.

The PAX gathered at the shovel flags. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups.  The Credo was recited: We leave no man behind & no man where we found him.  Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT.  Animal House reminded the PAX that we are not professionals & to modify as needed.  

The PAX mosied down to the football field for a 200 yard jog, followed by Warmarama, all in cadence: 20 side straddle hops, 15 goof balls, 10 big ones, 15 sun gods, 15 reverse sun gods.

Pre Thang: Animal House led the PAX to the goal line for a 100 yard Pre Thang: Alternate 10-yd bear crawl & 10-yd crab walk, after 10 yds, do 1 burpee & increasing by 1 up to the 50 yd line.  After the 50 yd line, decrease the burpee count by 1 each 10 yds.  Total of 100 yds animal crawls & 25 burpee Pre Thang.

The Thang: PAX mosied to the bleachers & partnered in 2’s for travelling round the clock merkins on the bleachers.  The partners started at each end of the bleachers & travelled towards each other until meeting in the middle by doing 1 staggered merkin with feet on one bleacher & hands on another.  After each merkin, walk your hands & feet along the bleacher one step closer to your partner.  Upon reaching their partner in the middle of the bleacher, the PAX rested their upper bodies by doing 25 step ups IC, 25 reps of Mary.  PAX then rotated 90 degrees to alter the merkin position & travelling merkin walked to the original starting point.  At the end of the bleachers, PAX completed 25 heel raises on the stairs, followed by 25 reps of Mary.  PAX rotated 90 degrees after each set until we went around the clock – travelling down & back 2 times.


PAX then exited the bleachers for static exercise, using the wall in front of the bleachers: One minute balls to the wall, 1 minute wall squats, & 1 minute of “boat” (static core exercise, holding the hands out front & feet off the ground.)  During the exercise, PAX each stated one goal for 2022 & advised of how the other PAX could help them achieve that goal.

PAX then mosied to the center of the football field for a 4-station, rotating grinder.  Each station lasted 49 seconds (Duracell is 49 & wanted the younger PAX to feel what it’s like to get older.) After 49 seconds, the PAX bear crawled to the next station.  Stations included: Lower Body: Hydraulic Squats, Alternating Lunges, Air Squats, Copperhead Squats.  Wild Card: Burpees, Dips, Mountain Climbers, Groiners.  Upper Body: Carolina Dry Docks, Makhtars, Alternating Shoulder Taps, Werkins. Core: Big Boys, LBCs, Alternating Heel Touch, Freddy Mercurys.  The PAX completed 2 exercises of each station until OMAHA was called.

The PAX circled at Midfield to finish knocking Christmas Dinner off our midsections with roughly 1 minute of American Hammers.

COT: Duracell thanked Animal House for EH’ing him, Gobbler for the opportunity to VQ at his site & thanked the group for the support & large turnout on a cold day.  The tradition consummation of a VQ is outlining what F3 means to the Q.  Duracell quoted memorable & very proud 3rd F moments since joining F3: Over $9,000 raised for Project Pink’d to benefit breast cancer survivors, donated 21 units of blood in our recent blood drive, and raising over $5,000 for Angel Tree gift giving. We finished by discussing what Duracell coined “The 1.5 F” combining fitness & fellowship – revisiting the stating of our individual goals during the workout & encouraged the PAX to reach out to each other to help achieve our goals in 2022.

Animal House 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.

The Danger Zone

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