January 22, 2022 // AO: The Oracle // Boystown // 21 Degrees

PAX: (18) LPC, Wait Time, Ice T, Retweet, Davinci (Respect, Respect), Doggy Paddle, Skeet (Hate), Tropic Thunder, Short Sale, Hey Hey, Big One, Pothole, Firewalker, Tater Tot, Toto, Honey Maid, Cheap Seats, Poseidon.

Q: Icy Hot

The QIC arrived a few minutes around 540am to drive the route he was going to lead the PAX on as we made our way from the shovel flags to the football practice field for the Thang. The first time driving the QIC did make a wrong turn and had to drive it twice to get the route down.

The PAX was promptly welcomed at 530am by the QIC with the F3 mission statement, core principles, and the disclaimer.


The PAX began with a mosey along Flanagan Rd to the next round-about for warm-a-rama.

Side Straddle Hops 15 IC

Tappy Taps 10 IC

Windmills 10 IC

Sun gods forward 10 IC reverse 10 IC

Mountain Climbers 15 IC

Goof Balls 15 IC


The PAX continued on a mosey around the Boystown campus with multiple stops along the way. The first stop was in a parking lot off of Gutowski Road where the PAX performed 10 burpees.

After stop one the PAX continued on the mosey until reaching the big parking lot off of Walsh Drive. In this parking lot the PAX circled up into a plank position and performed a waterfall of merkins. The first time around each PAX did 1 rep and when the waterfall came back to the person beginning they would add 1 rep until everyone completed 5 reps. Everyone held a plank position for the entire time.

Once this was completed the PAX continued to the parking lot by the baseball field where the PAX again completed 10 burpees before continuing onto the football practice field for the thang.


Once the PAX arrived on the football field it was explained that we would complete a 3 man grinder. There would be 1 PAX member in each endzone and the third member would be the push relieving the person in the endzone. The PAX member in the endzones would be completing the following exercises AMRAP and working their way down the list. Rinse and repeat if time allowed.

Exercises – AMRAP

  1. SSH
  2. Air Squats
  3. Monkey Humpers
  4. Alt. Lunges
  5. Plank Jacks
  6. Copperhead Squats
  7. Bonnie Blairs
  8. Sumo Squats

Omaha was called at 643am and the PAX circled up on the football field for Mary.


Heels to Heaven 15 IC

E2K’s 10 each side

Supermans 10

Freddie Mercuries 15 IC

Floppy Fishes 10 each side

American Hammers Rancid Style

The PAX then moseyed back to the shovel flags.


CSAUP 1/29/2022 at Boystown. 3rd F Opportunity to raise funds to provide basketball hoops for Boystown.


Yesterday as I was thinking about my beatdown for this morning my daughter asked me what I had planned. I told her, I didn’t know yet. Her response was ”do something different.” I asked her what she meant and she responds with “Dr. Seuss says, Why fit in when we are born to stand out.” She goes on to say I should incorporate some different exercises that she does in gymnastics into the beatdown. As a result, most of the Mary was courtesy of my daughter. Her message by Dr. Seuss had me thinking what am I doing to be different or stand out. As a group, F3, gives us an opportunity to grow and stand out by leading beatdowns, volunteering our time to different organizations, blood drives, and fundraising opportunities. Continue to give F3 away to others in our community because so many men can benefit. Continue to stand out.


Icy Hot

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Oracle

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