AO: The Mess Hall- Swanson Elementary

January 4, 2022.   5:30, Weather – Roughly 30 degrees- definitely not too bad.

Q: Vandelay

PAX: Gator, Gump, Smash Mouth, Beta Max, Rosetta, Toadstool, Huffy, Griswold, Hard Hat, Folsom, Ozark, Cosmo

I arrived early to scope out the grounds.  With the recent thaw and refreeze I was anticipating some rough footing around the track in the park.  Overall, it was a little dicey so I decided to modify the station ring slightly but the smaller ring and the school hill, I thought, should work out perfectly for what I had planned.  I distributed the exercise sheets and my trusted paint sample cans for paper weights and headed up to the parking lot to wait for pre-runners.

A group began to assemble, starting with Gator and Ozark.  Griswold, Hard Hat and Cosmo rounded out the Pre-run group.

As we returned, a group of PAX was already assembling.  I welcomed the group and got things started by covering the required basics:

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

I indicated I was not a professional, which everyone knew, and we didn’t have any FNGs so we continued.


Now, it has been noticed that OCCASIONALLY I might utilize a National Day holiday as inspiration.  I assure you it is only occasionally and only if it is interesting.  Today was National Missouri Day – Happy feast day Toadstool.  It was also National Spaghetti Day and although I am Italian, this was not exciting.  In addition, today is National Trivia Day- also only marginally of interest to me but, hell, if I could get Gator down to the Mess Hall then this might be worth it.  The reality is, Gator should really have been the Que on National Trivia Day, but I threw a couple questions out and that really covered it for the day.

Mosey to Warm-A-Rama on the reasonably clear basketball court.



Back Yoga Stretches (Downward Dog and whatever the reverseof that is) 3 or 4 Times

Hang (hands to toes- relax) 30 count


3 Person Groups with 2 stations and a runner.  We modified for our numbers

Station A: Alternating rounds of SSH and Sun Gods as AMRAP

Station B: Alternating rounds of High Knees and Butt Kickers as AMRAP

Runners -Jog back and forth.

We stayed on the court for the Pre- Thang


Air Squats – 25 on the Down, Calf Raises -30 on Up, Sumo Squats- 25 on the Down- Very quick between all of these.

Broad Jump Pre-Thang:

Broad Jump 3 times, 30 second Plank, 15 Merkins

Repeat 3 times.  Push your Broad Jump each time.


PAX split up to cover stations – some in singles and others in groups of 2. The push group is the run group. Once they are complete everyone pushes one station. Station exercises are AMRAP.

• Merkins• Mountain Climbers• Bobby Hurleys• Plank Jacks • Deep Slow Lunges• Air Squats• Sun Gods F and R• Crab Humpers

• Run Group – a run of the small park ring with a run up the school hill and back down.

Now some people with mental challenges are participating in The Plague’s January Burpee challenge.  Many know that Burpees are not regularly part of my Beatdowns, so Smash Mouth was allowed to modify to include burpees where needed so he could keep pace with the challenge.


Low Dollys-20 On the Open 

Heal Touches – 20 IC

Box Cutters – 20 IC

American Hammer – Rancid style to 11.

NUMBER OFF, NAME-A -RAMA :  • Went off without incident.

ANNOUNCEMENTS• CSAUP information is posted on Slack and Twitter.  January 29th is date.• First Friday Lunch this week at Cunningham’s

PRAYERS• Stella and his wife who are heading in for baby delivery• Friend of Toadstool’s – Abbey• All travelers and those suffering from COVID spread or other ailments



There has been a lot of talk about New Year’s Resolutions this week and I am personally getting kind of my fill of it– no offense to anyone.  Words of commitment, intention, blah, blah, blah.    I don’t regularly prescribe to a resolution approach to the New Year.  I am not perfect by any means and certainly can use vast improvement in many areas of my life – just ask my family. But the New Year thing has never really worked for me.  I do realize it is motivational for many.

There is a lot to read out there about not making any resolutions but rather working on habit modifications.  If you need a starting point – then by all means New Years is a good time.  But so are birthdays, anniversaries, school years, etc.  You shouldn’t let time of year keep you from finding motivation to start any path toward improvement, nor should you let minor failures derail your pursuit.

Mindset is what we are looking for here.  What is your reason for habit modification?

Resolutions are just intentions.  The trap is these can be overarching large ideals that stress people out and discourage success.  Goals are statements of commitment.  What we need are goals with a plan.

The reality is that your brothers in F3 are an incredible source of inspiration.  Many of you are incredibly exceptional in many phases of life, even if you are not in all.  So, know that others may look to you for a model and be aware that whatever works for you – figure it out and lean on your F3 Brothers to back you up.  Whatever you call it- we just want you to succeed.  



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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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