8 degrees; clear skies

Q – Sweet Roll 

PAX: Grease Fire, Duracell, Gump, Escobar, Scoober, Pain Killer, Barber Shop and Yogi 

5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3 Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership. 

YHC then covered the 5 core principles of F3. 1) Free of charge. 2) Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do no leave them how we found them. 

Disclaimer made to the Pax that I am not a professional so modify as necessary 


· Sun Gods -10 IC (front and Back) 

· Tappy Taps- 10 IC 

· Big Ones- 10 IC 

· SSHs- 15 IC 

PRE-THANG: A little exercise I call Door County. 

When I was in Door County WI this summer, I did a oyono workout on lake MI. I found a great hill, so I started at the bottom, did 20 merkins, then ran to the top to complete 15 SSHs and then ran back down. The Pax repeated this exercise from the bottom of the hill at Storm Breaker up to the Shovel Flags X2. 


Since we had a smaller group today we stayed in one group of 8 and worked through 3 stations in succession. I am a big Chiefs fan and so I was a little frustrated when I went to the lab to create this beatdown since the Chiefs lost to the refs, err I man the Bangles that day. I felt like the pax should have to work as a team after such a loss to complete ALL the burpees. Since we are currently in MABA again it also made sense 

Station 1: 

30 Merkins 

10 Burpees 

15 Bonnie Blairs 

5 Burpees (then run to station 2) 

Station 2: 

10 Burpees 

15 Diamond Merkins 

30 Squats 

5 Burpees (then run to station 3) 

Station 3: 

10 Burpees 

15 T Merkins 

10 Hydro Squats 

5 Burpees 

We got through the stations two and a half times when Omaha was called for a little Mary. I believe the Pax was relieved. 


Sweet Roll Loves to plank so Mary was a series of 45 second planks followed by 15 seconds of plank jacks, groiners, spidermans and Mt climbers. 5 Minutes total. We then went around the circle for Sarpy Slammers. 8 total. 

Announcements: CSAUP and MABA 

Payer Requests 


I let the Pax know that I lost my Grandmother in law on New Years Day. I read the following story that I had prepared the night before… 


I lost my gma Betty Kemer on January 1st. On New Year’s Eve I was on my way to my friend Jon’s house to celebrate the new year when my M got a call from her mother saying Betty, who was on hospice could pass at any minute. I turned the car around and raced to the memory unit where Betty lived so that my wife could say goodbye. My wife was able to be with her grandmother. She told her how much she loved her and let her know that it was ok to that she left this world to be with Jesus. 

Betty didn’t pass on New Years. She hung on until she could say her goodbyes to all of her children and grandchildren. She took her last breath January 1 at 3:00 PM. 

Betty was tough. She grew up in small town Iowa. She lost her first husband to MS and Her 2nd to cancer. All the while she stayed strong and resilient while raising 4 children. 

I never saw Betty upset. I never saw her bothered by anything. She was tough. She was resilient. She loved deeply. She spent her time as a twice widowed woman playing cards with friends and making quilts for her loved ones. Quilts that I have on each of my children’s beds. 

As we enter into 2022, be like Betty. Love deeply, do for others and be resilient in the face of your trials and tribulations. I love her. I will miss her and I hope to be as tough as she was. My sweet gma in law from Pocahontas Iowa will always inspire me. I hope her story has inspired you all this morning. I love you all! 

YHC then closed us out in prayer… 


-Sweet Roll

Fomaha - 3870 posts

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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