02/10/2022, 5:30 AM | The Steel Mill | 26 degrees, 71% humidity



14 PAX: Black Tuesday, Chernobyl, Duracell, High Life, Kick Stand, Knobs, Legolas, Lucky Charms, Nelly, Oblivious, Schrute, Shingles, Sweet Roll, Tony the Tiger, Truck Stop

QIC:  Animal House


4:40 AM​Pre-Runners —High Life, Jean Claude,Schrute, Tony the Tiger, Animal House

5:15 AM​Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   


Animal House then fumbled through the 5 core principles of F3.  1) Free of charge(Missed this one, thanks for the assist PAX)2.  Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT). 


Animal House also sort of informed the group that he was not a professional and that it is important to remember to MODIFY as needed. Definitely need to further stress this in future Q’s.


As we got started, there was much mumble chatter on the where abouts of Skittles and Ferdinand. All however were very excited to welcome Kickstand back into the gloom after a baby hiatus. Good to see you Kickstand.



Mosey to Sarpy Swole Island• Side-straddle Hops – 10 IC• Cherry Pickers – 10 IC• Tappy Taps – 10 IC• Big Ones – 10 IC• Forward Sun God – 10 IC• Backwards Sun God – 10 IC


Split into 3 groups


The Thang: Push, Pull, Legs


Group 1 (Push – Chest, Shoulder, Triceps)• DB Press x15• Lateral Raise x15• Overhead Press x15• Dips x15• Skull Crushers x15


Group 2 (Pull – Back, Biceps, Forearms)• Deadlift x15• Barbell Rows x15• Barbell Curls x15• DB Bent Over Fly x15• Hammer Curls x15


Group 3 (Legs)• Squat x15• Lunges x15• Johnny Drama (Calf Raise) x15• Split Squat x15 (each leg)


After each group of 3, get together and do:• Werkins x10• Merkins x10• Ranger Merkins x10


Mary• Box Cutters w/weight – 15 (IC)• LBC w/weight – 15 (IC)• WWI Sit ups w/weight – 15 (IC)• Crunch Kicks w/weight – 15 (IC)




Prayers/Announcements• Blood drive – 2/18• Paisley and Irish Car Bombs family

Message:• Do nothing out of selfish ambition or vain conceit.  Rather, in humility value others above yourselves. Philippians 2:3• Strive not to be a success, but rather to be of value. – Albert Einstein.

Are you approaching your relationships and activities looking to add value or be successful?

Animal House encouraged all to start focusing on value creation, and in creating that value, the success that matters will follow.

Congratulations to Chernobyl, this week’s Sarpy Swoletrophy awardee, a true HIM that adds value to all of his relationships.

During on-site Coffeeteria with The Sandlot PAX (coffee provide by KOA, thanks KOA) all stressed their concern on the where abouts of both Skittles and Ferdinand.  We all look forward to seeing them again soon in the Gloom.

Jean Claude was especially disappointed that Ferdinand was a no show as he had the ice cream Ferdinand had requested ready to go. It ended up working out well as the Site Q’s Jean Claude and Animal House got to thoroughly enjoy it.

AYE all, until next time!

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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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