February 5, 2022|Halleck Park | AO – The Pit | 15° Cool wind felt 0ish°

PAX [4]: Chernobyl, Animal House, Gipper, Ditty

Q: Ditty

5:30 Ditty thought, “Where are the pre-runners?”

6:00 So glad to see these 4 HIM ready for F3 fun!

Ditty used the cheat sheet given to him by Khakis to welcome the PAX and get us going.

F3 – Fitness, Fellowship and Faith.

Mission Statement: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core principles: Free, Open to all men, Peer led, Always outside, End in a COT (Circle of Trust)

Disclaimer: I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe.

The F3 Credo: Leave no man behind, but leave no man where you find him.


Run to the Middle School Track

The Thang: PAX Poker

I dealt 5 F3 cards to each PAX each round. The winning hand did no burpees and Qed the exercises. The losing hands did 15 burpees while the hand Q decided the order of exercises for that hand. I offered anyone the chance to fold by doing 10 burpees, but was proud to find that no one took this out even on bad hands: all willing to play!

Round 1: Winner Gipper

100 SSH, 12 Bulgarian Split Squats, 14 Heels to Heaven, 13 Flutter Kicks, 100 Calf Raises (ouch my calves!)

Round 2: Winner Chernobyl

25 Freddie Mercury, 25 Plank Jacks, Lunge Walk 100 M., 25 Monkey Humpers, Sprint 300M (enough legs already!)

Round 3: Winner Gipper

25 Merkins (IC,) Joker, 20 Rosalitas, 20 Butt Kicks, Backwards Run 100 M (The Joker was Gippers choice but I am too tired to remember what he chose.)

Round 4: Winner Gipper!

12 WWII Situp, 25 American Hammers (IC,) 19 High Knees, 19 Low Slow Squats, 90 Second High Plank, 25 Shoulder Taps (IC) (6 cards to Gip, bad deal on my part but it made the PAX laugh that he had won 3 rounds.)

Reminded that we had to finish soon, we gathered our stuff and ran straight back to “Omaha.”


COT: With the Q-Source on joy, I just reminded the PAX of my last COT and talked about the difficulty of fighting against depression. It feels like I have something to fight back against when I’m angry, sad, … But, the blah empty feeling of depression seems to give me nothing to fight against. Remember your “Why” and reach out for hope. If you’re not facing this challenge, maybe you can reach out to PAX struggling. As good HIM, I know you look in the eyes of the PAX around you and can “see” the pain that sometimes lies there. (Thanks, men of The Pit, for showing me this in action.)

Announcements: Q-Source after

Prayers: Prayers for injured PAX (both physically and emotionally)

Coffeteria and Q-Source commenced at Hy-Vee (Best time spent all week!!! Thanks, HIM.)


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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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