February 17, 2022 // AO: The Berm // Stone Creek Park // 20 Degrees, Windchill Cold

PAX: (9) Grillz, Toto, Skipper, Al Borland, Skeet, Vila, Tube Socks, House Party, Truly

Q: Icy Hot

The QIC arrived around 500am to a couple cars in the parking lot. He was a little surprised there were so few pre-runners, but after getting out of his own car to set up for the thing he realized he should have looked at the weather forecast prior to departing his home this morning. It was very windy out at the berm with few windbreakers.

The PAX was promptly welcomed at 515am by the QIC with the F3 mission statement, core principles, and the disclaimer.


The PAX began with a mosey around the sidewalk as the the Q looked for a spot that would provide some cover from the wind for warm-a-rama. Upon finding a couple small trees the PAX circled up and was offered some protection.

Tappy Taps 10 IC

Big Ones 10 IC

Imperial Walkers 10 IC

Mountain Climbers 15 IC

Goof Balls 15 IC

During warm-a-rama a couple PAX members showed up a little late, but in true F3 fashion we left no man behind and they found Toto’s headlamp.


The PAX stayed right where they were for 7 rounds of Motivators. A favorite of the Q, but it does cause some to complain of calf pain afterwards.

Motivators – SSH, SSH arms only to shoulder height, SSH legs only, Bunny hop in place. 7 IC down to 1 IC

Once this was completed the PAX moseyed to the berm for the thang.


Once the PAX convened at the bottom of the berm, the thang was explained. The PAX partnered up and one partner would be at the bottom of the berm working on the list of cumulative rep exercises while their partner bear crawled up the berm and then ran to a cone about 30 yards out and jogged back to relieve their partner and continue until they reached the set number of reps.


  1. Burpees – 100
  2. Overhead Claps – 150
  3. Merkins – 200
  4. Big Boys – 250
  5. Air Squats – 300

Omaha was called at 552am and the PAX moseyed back to the shovel flags for Mary.


American Hammers Rancid Style – 10


Freed to Lead discussion continues next week. Highly encourage you to attend.

Polar Plunge February 26th. Please join Toto’s team.

Mufasa is hosting a poker tournament. See Slack for details.

Freed to Bleed 2/25. Still spots available to sign up.

Prayers for Al Borland’s family and his son, Callum. ICB’s family and his daughter Paisley.

“A smile, someone once said, costs nothing but gives much. It enriches those who receive without making poorer those who give. It takes but a moment, but the memory of it sometimes lasts forever. None is so rich or mighty that he cannot get along without it and none is so poor that he cannot be made rich by it. Yet a smile cannot be bought, begged, borrowed, or stolen, for it is something that is of no value to anyone until it is given away. Some people are too tired to give you a smile. Give them one of yours, as none needs a smile so much as he who has no more to give.” – Dale Carnegie

Today is Random Act of Kindness Day. I challenge you to go out today and create a smile for someone else. Give someone a wave, hold a door for someone, have a brief conversation with a neighbor, offer to help someone out. Do something to lend a smile.


Icy Hot

Fomaha - 3045 posts

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

The Berm

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