Q: Lucky Charms

PAX: Flowers, Swinger, Honey Stinger, Hattrick (respect), Bloodshot, Oompa, Tin Cup, Toadstool, Vanilla Ice, Black Lung, Jackrabbit, Samples (respect), Paramount, Splinter … Cell!, Skidz, FNG – Jason (Styx)

YHC welcomed 16 men to The Colosseum. I noted that F3 stands for Fitness, Fellowship, and Faith, and that we were there to plant, grow, and serve small workout groups for the invigoration of male community leadership. Our values of free, held outdoors, open to all men, lead in a rotating fashion, and end in a COT were also noted before asking for FNGs. My last few Qs this was merely a formality but I got a “YES”. My first FNG in a while (I’m sure it’s not personal that folks don’t show up to my Qs). With that I made sure to reiterate that I am not a professional and recommended modifying anything I recommend to avoid injury. With that, we moseyed through the gates and did a half lap before meeting at mid field for WAR.


  • Big Ones – 10 IC
  • Tappy Taps x 10 IC
  • Sun Gods x 10 IC each way
  • SSH x 20 IC

The Thang Part 1

I wanted to get a lot done today and didn’t waste time. Right after the last rep, YHC told everyone to line up on the south goal line. PAX will bear crawl 10 yards, do a set of exercises as a group and repeat until they get to the 50. We then caught our breath before doing crawl bears 10 yards and doing the same exercises by yard line.

  • 10 yard line – Burpees
  • 20 yard line – Hydraulic Squats
  • 30 yard line – Merkins
  • 40 yard line – Squats
  • 50 yard line – Shoulder Press

Samples gladly provided a solid 10-count before the PAX moseyed to the track.

The Thang Part 2

PAX will do the below exercises (PAX could partner up, go solo, or in a group). YHC did not care and wanted folks to customize this portion to whatever they were looking for in the gloom. Once done, they will run a lap. Come back, rinse and repeat until Omaha. Note that Black Lung and Swinger were beasts and seem to sprint through everything. Exercises were:

  • Big Boys x 10 on up
  • Cherry Pickers x 15 IC
  • Merkins x 20 on down
  • Dry Docks x 25 on down
  • Monkey Humpers x 30 IC


  • Flutter Kicks x 25 IC
  • Low dollies x 20 on open
  • American Hammers – Rancid style

Mumble Chatter

Spirits were high at the beginning and WAR was full of chatter and some laughter. The bear crawls silenced folks for a while, but the grumbling picked up when Splinter was forced to do Merkins and dry docks back to back, much to his chagrin. Mumble chatter was positive and encouraging during the laps and 2nd part of the Thang as some went solo, a few groups, and a few partnered up.


  • March 5 – Heat the Streets 5K. Jackrabbit and his M are the chair couple for this important fundraiser. Sign up and join him!
  • Freed 2 Lead conversations continue throughout the week. Join in the conversations to learn more about F3, why we do what we do, and where we started. Even if you haven’t read, join in!
  • Prayers for Splinter (cell) and his M as they transition to their new house.
  • Prayers for Jimmy, family friend of Bloodshot, who is just a 10-year-old and going through some rough medical news.



“Worry increases stress, whereas prayer releases peace.” —Dr. Bilal Philips

F3 defines faith as concern outside oneself. So whoever we turn to, or what we concern ourselves with outside ourselves, or how we practice that, its critical to release peace. I often think of releasing stress in the 1st F, but that only benefits me. When I concern myself with the 3rd F and prioritize that in my life, I’m giving peace. I can’t think of a more beautiful gift.

Also, this quote is from a Canadian Islamic teacher. I think the beauty is the way he phrases his makes it open to everyone. It’s not specific to a belief. It’s beautifully stating a fact that we can all rally around and practice.  

Lucky Charms

Fomaha - 2902 posts

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


Leave a Reply