Date: 01/21/22

AO: The Armory

Conditions: 4°, -13° Windchill, 

PAX (18): T-Ball, Tonight Show, Wait Time (Respect), Patton (Respect), Truly, Phantom (hate), Thor, Ketchup, Barn Door, Ozark (Respect), Escobar, Yogi, Sasquash, Lite Brite, Gator, Slow Clap (Respect), Fine Print, Obi-Wan

Q: Obi-Wan

Obi-Wan welcomed the PAX to F3 at 5:30 AM.  What F3 stands for, our five core principles, the F3 mission and F3 credo were cited to the PAX followed by the disclaimer (modify as needed).  No FNG’s in attendance. Mosey to the parking lot for Warm-o-rama!


17 – Side Straddle Hops IC

15 – Windmills IC

17 – Side Straddle Hops IC

15 – Tappy Taps IC

17 – Side Straddle Hops IC

15 – Cherry Pickers

17 – Side Straddle Hops IC (1st 10 out loud, last 7 silent)

There may have been one or more PAX so excited about the upcoming beatdown that I think we got 17 ¼ Side Straddle Hops completed on the last round!

The PAX then moseyed East towards main street.  We circled up on 206th street for the 1stPre-Thang.

Pre-Thang (the 1st one):

PAX circled up and completed 30 squats (10 air squats, 10 jump squats, 10 air squats).  The Q was not using his Jedi powers on the first go around and stopped in between each set of 10.  We then moved on to 15 monkey humpers IC.  Once those exercises were completed we did another round of those same exercises except performed the squats all consecutively (it worked out a lot better than the first round!).

Mosey to the Middle School parking lot.

Pre-Thang (the 2nd one):

The PAX circled up again and started with Ozark giving us a 10 count while we were in the plank position, the HIM to his left then gave us another 10 count while we were in the chill cut position.  We continued this sequence until the 12th PAX gave us a 10 count. (In the pre-blast the Q mentioned his math skills were not sharp, but if you’re counting that’s a total of 120 seconds, the equivalent to 2 minutes…typically not important, but see the COT below!)  This exercise was followed up with 15 groiners.  Just like the other Pre-Thang the PAX completed another round of plank / chill cut for 2 minutes and15 groiners.  

The Thang:

2 stations were marked by lights close to the school on the South and East side.  Each station had 2 sets of exercises.  We numbered off into two groups and the PAX performed the 1st set of exercises at each station and then switched to the other station and performed the 2nd set of exercises.


Set 1

9 – Merkins

6 – Burpees

17 – Heels to Heaven

Set 2

10 – Air Squats

3 – Burpees

17 – Big Boys


Set 1

9 – Derkins

6 – Burpees

17 – LBC’s

Set 2

10 – Dips

3 – Burpees

17 – Gas Pumpers

Omaha was called at 6:01 AM.  The PAX moseyed back to the shovel flags.


Back at the shovel flags the PAX circled up once again and performed 10 Gator spears on the right and then 10 Gator spears on the left.  For our final Mary move we performed American Hammers – Rancid Style.


CSAUP – January 29th  Raising funds for Boys Town for installation of new basketball hoops

Wednesday, January 26th D3 meeting at 5:30 at Vino Mas

APEX Saturday at Stinson Park

12 for 22 Sunday at 5:00, optional 10K starting at 6:00.  Meeting at Pacific Reserve


Prayers for Christian, Patton’s friend, who is battling a brain tumor


There’s a lot of HIM who are impacting other members of F3 and the community and this morning I put together a beatdown in memory of someone who had a profound impact on me, my Mom.  We started the beatdown by running 4 blocks, 30 squats and 15 monkey humpers.  On 4-30-15 my Mom was life flighted to Omaha with what the doctors thought at the time was a stroke.  Our next Pre-Thang we ran 5 blocks, 2 minutes of plank and 15 groiners.  On 5-2-15 my brother got married and somehow my Mom was still able to make it.  A week later, we found out she was diagnosed with brain cancer.  Through surgery and various treatments over the next 2 ½ years she was tough and a complete warrior.  The sets of exercises for the Thang were 9, 6, 17 and 10,3,17.  On 9-6-17 my son was born and I’m thankful to this day my Mom was able to meet him.  Not quite a month later on 10-3-17 my Mom passed away peacefully at home.  I left the PAX with 2 things my Mom talked to me all the time about.  1. You decide whether you have a good day or bad day.  Not other people, you and only you get to make the decision.  2.  We get to choose to find the positive in negative situations.  They’re not always there immediately, sometimes it takes time to see them but they are there.  In closing, I asked the PAX to all find a loved one today and give them a hug and let them know how much they love them.

We all took a knee and I took us out with a prayer.



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