Stormbreaker  –  January 10, 2022

5:30am – 21 degrees, with the ground firmly frozen solid, as demonstrated by the blade of the DZ shovel flag bending to 90 degrees.

PAX:  Baby Shoes, Sister Act, Schrute, Supe, Dr. Thunder, Gump, Pain Killer, Gobbler

At 5:10 Some PAX began doing burpees for the January Burpee Challenge.

At 5:30am, I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I Also mentioned the F3 moto, we leave no man behind, and no man where we found him.  I stated that I am not a professional, and all exercises could be modified if needed.  I also mentioned my inspiration for the workout, and we would not do any running

Warm-a-Rama (done in a pretty fast cadence to keep the heartrate up)

  • 50 – Side Straddle Hops &  LBCs
  • 40 – SSH & Air Squats
  • 30 – SSH & Merkins
  • 20 – SSH &  LBCs
  • 15 – SSH & Squats
  • 10 – SSH & Merkins
  • 5 – SSH, Merkins, LBCs, Squats

The Thang

I set up 3 station workout at each of the round-a-bouts near Werner Park.  The workout had about 1.5 miles of running, with 3 beatdown stations.  Each station has a different workout,

Station 1

  • 15 WW1 Sit Ups
  • 10 Burpees
  • 30 Merkins
  • 40 Johnny Dramas

Station 2

  • 20 Heel Touches
  • 10 Burpees
  • 30 Plank Jacks
  • 40 Johnny Dramas (toes pointing out)

Station 3

  • 15 Heels to Heaven
  • 10 Burpees
  • 30 Alternating Sholder Taps
  • 40 Johhny Dramas (Toes pointing in)


The beatdown had many core exercises throughout, Mary was cancelled to help Schrute finish his 100/burpees per day challenge

Announcements/Prayer Requests: 

CSAUP date is set for 1/29, sign up

ABIDE & Heartland Hope volunteer opportunities on 1/15, check with Squeeky Clean or Wentworth for sign ups

Queen Service began last week, contact UHaul for signups

COT:  For all those times we think we can’t, maybe we should try – Simon Sinek

I happened upon this quote from Simon Sinek, I felt that I should share with the PAX that the CSAUP is difficult, but with the proper prep, the proper mental conditioning, we can all make it through.  The weather may not be great, but the fellowship from the PAX will keep you motivated and distracted enough to complete the runs, finish the beatdowns and cross the finish line.

YHC lead the PAX out in brief 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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