7 PAX: Animal House, Oompa, Stranglehold, High Life, Sweet Sweet, Shingles, Schrute

QIC: Schrute

5:10am​Pre-Runners: Animal House, High Life

5:30am​Schrute welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   No FNGs today,

Schrute then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT). 

Schrute informs the group he is not a professional


Circle Up• SSH (15 IC)• Mountain Climbers (15 IC)• Hillbillies (15 IC)• 10 Deconstructed burpeeso 10 Merkinso 10 Groinerso 10 Jump Squats



The PAX numbered off into 3 groups.

Station 1 – Push Group

​PAX ran to north side and did 5 burpee-ups (burpee into pull up).  Then ran to the south side of the building and did 10 chicken peckers.  Then back to the shelter to station 2 pushing the next group.

Station 2• 10 Shoulder Boulders IC (Lateral to Front Raises)• 20 Goblin Squats• 10 Hammer Curls IC• 20 Overhead Press• 10 each leg Bulgarian Split Squats

Station 3• 20 Abyss Merkins• 10 Bench Jumps• 10 WWI• 20 Dips• 10 Step Ups IC

Omaha was called at 6:00 and all groups had completedthree rounds at each station.

Schrute called for some MARY and asked each PAX to pick a core exercise for a 10 count.  Each PAX chose and led an exercise.  Schrute then closed it out with two rounds of Sarpy Slammers Rancid Style.  Then we proceeded with Name-O-Rama

Schrute called for announcements and prayers.  Several prayers were asked for and an announcement was made by Stranglehold that he had the Nugent flag to pass.


I didn’t know Nugent but that doesn’t mean he hasn’t made an impact on my life.

Saturday morning at CSAUP during the warm-a-ramaPAX count off, we got to 119, then it was said Nugent was with us as his flag was being carried and we had 120 guys!  Trench was standing next to me and under his breath he reminded me that Nugent’s baseball # was 20 – Instant goosebumps!

I went to Wild Kingdom Tuesday to support Ferdinand, who was on the Q.  Right before the beatdown started Tater Tot announced we had a visitor from Spokane, WA (Zags)

After the workout we were informed that Zags was Nugent’s Father-in-law.  Tater presented Zags with the Nugent Flag that day and there was a very special moment and great big hug between the two.  It was an extraordinary moment to witness.

The question about what is your why has been coming up.  What is your why?  Why F3?  Moments like these helpdefine my why.

In closing, I want to remind everyone that life is precious and short.  What are you going to do with your time?  What impact are you leaving on others?  What will be your legacy?  How will you be remembered.  I know for me, F3 is keeping me on track and making me a better HIM every day.

Animal House closed out us in prayer

After the prayer Schrute chose Animal House for the Sarpy Swole award.

Stranglehold then talked about how F3 has allowed him to meet new people, something that his friend Nugent was good at. He admired how Shingles has included his son in F3 and chose Shingles to carry the Nugent flag.

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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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