Golden Spike: Put Yourself Out There
February 11, 2022
43 degrees; light rain
Q – Sweet Roll
PAX:  Ski, Blue Chip, Space Bar, Water Boy, Mother Goose, Swiper,
Club Car, Gump, Honey Maid, Z-Bo, Dirty Bird, Corn Pile, Farva
Pre Runners: Dirty Bird, Farva, Swiper
5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3
Mission: To plant, grow and serve small workout groups for the
invigoration of male community leadership.
Disclaimer made to the Pax that I am not a professional so modify as
YHC then covered the 5 core principles of F3. 1) Free of charge. 2)
Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion
and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that
we leave no man behind, but we do no leave them how we found

10 Tappy Taps
15 Seal Claps
10 Big Ones
15 Sun Gods (front and back)
20 SSH’s

I then paired the Pax up in groups of three and let them know they
would be working as a team for the Beatdown. We Moseyed to the
bottom of what I called the Stadium Hill on the East side of the Burke
Campus. I explained that Teamwork makes the Dream work and so to
start, As a team of 3 complete the following exercises:

  • Firewalker Burpees 3 (reps)
  • Group Bicep work (10 reps)
  • High 5 Burpees (5)
    Then Proceed the 3 different stations spread out on top of the hill in a
    rotating fashion. After the completion of the hill and station, meet
    back at the bottom and repeat the above, team exercises.
    Station 1
    20 Merkins
    15 Groiners
    20 Squats
    15 Big Boys
    5 Burpees

Station 2
20 Werkins
15 Mt Climbers (IC)
20 Copper Head Squats
20 LBC’s (IC)
5 Burpees

Station 3
20 Chuck Norris Merkins
15 Peter Parkers
20 Sumo Squats
20 Flutter Kicks (IC)
5 Burpees

Once each HIM has completed all 3 stations we are done. We had a
little bit of time left so I let the Pax know that we would be completing
3 Sweet Roll Burpees and then Run up the hill and back down. We did
two rounds of that and then Omaha was called. We Moseyed back to
the shovel flags.
For Mary I let the Pax know that I love planks. I had the group hold a
forearm plank for 45 seconds and then did 15 seconds of Mt
Climbers. We the again held a plank for 45 seconds and then did 15
seconds of groiners. We finished up with Sarpy slammers to end the
COT: Put yourself out there and make some friends.
I let the group know that I only had been to GSpike once. I came to see
GTA deliver his VQ. After that workout I looked up to see who the Site
Q was. I found it was Mother Goose, I got his number from Lucky
Charms and called him right away. I wanted to Q Spike. I’m not entirely
sure why. I had only Q’d one other time North of Sarpy. I know that I
love coming up to DC to post. It’s a great and different vibe than what
I’m used to. There are different and awesome HIM that I have met, and
each site has something to offer. At the end of the day since F3 I have
gone from thinking I don’t need any new friends to now wanting “ALL”
the friends. I encouraged the DC HIM to come south and those in

Sarpy to head north. If we all just stick to our comfort zones we wont
grow. So put yourself out there, challenge yourself and make a new
I then took us out in prayer.
-Sweet Roll

Fomaha - 3408 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