14 Degrees, SUPER windy, and a fresh 3 inches of snow


PAX: 14 – Z-bo (Q), Doppler, Wait Time, Cheap Seats, House Party, Ozark (Respect), Waterboy, Gator, Cataracts, Hei hei, Mulligan (Respect), Oompa, Stitches, Vandelay (Respect)

So excited about what’s in store. Arrived around 0540 to setup The Thang @ Heartbreak Hill, and skipped the 2nd trip to the van for lights because it was so f-ing windy.  They’ll be fine without. 😉

0600 – greeted the PAX and went through the regular intro:

Three F’s

· Mission statement – to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership

· Core principles – Free, open to all men, always held outdoors, lead in a rotating fashion, ends in a CoT!

· Disclaimer – real risk of injury, ESPECIALLY today with all the snow and ice. Modify and above all stay safe.

· No FNG’s


PAX ran south to the parking lot behind the fieldhouse where we did a warmerama of SSHs, Tappy Taps, High Knees, Big Ones, Butt Kickers, and Windmills.


Too much snow for my original pre-thang, so YHC called an audible.  PAX partnered up, the performed the following:

  • Wheelbarrow across parking lot, partner swap, wheelbarrow back.
  • 15 burpees
  • Wheelbarrow again, one partner down, the other partner back.
  • 20 mountain climbers IC
  • Wheelbarrow once more
  • 20 merkins

PAX then mosied towards Heartbreak Hill for The Thang. House Party made a comment to YHC that there better be a sled if we’re heading to the hill, to which YHC responded, “Hmm, we’ll just have to see.”  PAX then arrived to find a stack of sleds waiting at the base of the hill. 😀

The Thang

PAX circled up around the sleds and counted off into groups of 3 for a 3-man grinder.  The idea is simple: one man performs AMRAP exercise at bottom of hill, second man performs AMRAP exercise at top of hill, third man runs up the hill dragging the sled and hands it off the guy up top who then sleds down to relieve man 1. Cycle through the exercises until you get to the end, then rinse and repeat!

Bottom Station:

  1. Bobby Hurleys
  2. Groiners
  3. Overhead Claps
  4. Hydraulic Squats
  5. Carolina Dry Docks
  6. Freddy Mercuries

Top Station:

  1. WW1 Situps
  2. Monkey Humpers
  3. Plank Jacks
  4. Imperial Walkers
  5. Cherry Pickers
  6. Moroccan Night Clubs

It was a blast to watch the PAX and hear the fun.  Doppler showed us how it’s done, sledding straight as an arrow and drift-parking next to his teammate.  There were a good couple collisions, rollovers, 2 broken sleds, and laughter all around.  The top of the hill was brutal with the relentless and constant wind, and some PAX decided to hide behind the pine tree while doing their exercise – I decided not to call them babies, as they were the ones who got out of bed this morning!  Waterboy decided he’d had enough snow in his underwear and gave YHC a deadline which wasn’t quite honored, but close.  At 0645 Omaha was called and the PAX returned carefully to the shovel flags.


PAX circled up in the parking lot due to the snow and performed Snow Angels (keep your arms and legs from touching the ground) and Rancid American Hammers to take us out.


CSAUP January 29th, signup on Slack.  12 in ’22 will be starting, keep an eye out for details.

Prayer Requests

Couple prayers of thanks for healing and good health. Prayers for Black Flag and family who are down with COVID.  Z-bo’s friend, Eric, who’s struggling through cancer treatments and being away from family.


A short COT today.  I know we’re all tired of hearing about the pandemic and masks and vaccines and mandates, but we have to remember to treat each other with the love of Christ.  We won’t all agree, but I heard many stories this past week of front desk employees, cashiers, healthcare staff being treated unfairly and unkindly because they had to enforce something that was outside of their control.  They have it rough, and they’re tired and fed up, and many are quitting because it’s just too difficult to handle.  I was reminded this week that all of us, regardless of our stance on issues, were made by the same creator.  We are all loved, and we are called to the same kind of love that Christ showed us.  If you find yourself at a coffee shop, or grocery store, or gym, find a way to encourage and edify the employees you see.  Tell them they are appreciated and valued.  You just might be the warmth and light they need to get through their day.

Offered up a prayer of thanksgiving for the opportunity to have fun together in the elements.  Prayed for blessing and encouragement for those working in the midst of this pandemic, and that the men of F3 would be a light and support to our community during this difficult time.

Aye! And SYITG!
 ~ Z-bo

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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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