The Coop  –  February 10, 2022

5:30am – 26 degrees, with the ground firmly frozen solid.

PAX:  Huffy, Sticxs, Lansburry, Bubbles, Flanders, Skidz, Folsom, Grillz, Smashmouth, Ponzi, Toadstool, Stella

At 5:30am, I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I Also mentioned the F3 moto, we leave no man behind, and no man where we found him.  I stated that I am not a professional, and all exercises could be modified if needed.  I also mentioned my inspiration for the workout, and we would not do any running

Warm-a-Rama (done in a pretty fast cadence to keep the heartrate up)

  • 50 – Side Straddle Hops &  LBCs
  • 45 – SSH & Air Squats
  • 40 – SSH & LBCs
  • 35 – SSH & Merkins
  • 30 – SSH & Air Squats
  • 25 – SSH & LBCs
  • 20 – SSH &  Merkins
  • 15 – SSH & Squats
  • 10 – SSH & Merkins
  • 5 – SSH, Merkins, LBCs, Squats

The Thang

As we moved toward the Thang, I failed to explain to the group that it is exactly 56 days until the Masters and 35 days until St. Patrick’s Day.  Both of these dates mean a lot to me, and my family.  St Patrick’s day is a celebration of my heritage and family.  The Masters is a celebration of spring and memories of watching golf with my dad and grandfathers.  The one thing that brings both of these dates together is tempo.  So we will be doing a tempo workout, Long, Long, Short, Short, Short, Short.

Station 1 – Long

  • 56 Johnny Dramas – Long Run

Station 2 – Long

  • 35 Step Up Jumps (R)– Long Run
  • 35 Step Up Jumps (L)– Long Run
  • 35 Step Up Jumps (alternate)– Long Run

Station 3 – Short

  • 10 Burpees – Short Sprint

Station 4 – Short

  • 35 Weighted Plank Pulls – Short Sprint

Station 5 – Short

  • 35 Tempo Brazilian Tugboats – Short Sprint

Station 6 – Short

  • 35 Sarpy Slammers (Upright, feet on ground)
  • 35 Sarpy Slammers (Lean farther back, feet on ground)
  • 35 Sarpy Slammers (Lean as far back as comfortable, feet off ground)


23 Side Crunches (each Side)

23 Frozen Freddy’s

23 Heals to Heaven

23 Low Dollys

Announcements/Prayer Requests: 

Blood Drive – February 25th

COT:  We are truly blessed individuals, I was reminded of this quote:

“If you are in neutral in situations of injustice, you have chosen the side of the oppressor.  If an elephant has it foot on the tail of a mouse and you say that you are neutral, the mouse will not appreciate your neutrality.” Desmond Tutu

I challenged the PAX in attendance to find an injustice they see in their lives, inequalities exist in our society, racial, sexual, LGBTQ are all around us.  Find a cause, find an injustice and work to have it removed from our society through your words and actions.

I took us out in an Irish Blessing:

May the road rise to meet you

May the wind blow at your back,

May the sun, shine warmly on your face

May the rain fall softly on your field

And until we meet again,

May God hold you in the palm of his hand.

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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.

The Coop

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