YHC welcomed everyone to F3 and fumbled through the formalities.

Mosey to back lot
13 SSH
10 Big Ones
10 Tappy taps
Mosey back to front lot

Pre thang:
Pair up for….
10 rounds of Rochamburpees
Start with one and each round increases by one rep

Numbered off into 4s then went to the field for…

The Thang:
Starfish workout….after doing one exercise at a station go to center (station 5) for burppes then move on to next station.

Station 1
15 Merkins
15 Ranger Merkins
15 Chuck Norris Merkins
15 Werkins

Station 2
15 WWII sit ups
15 Boat & Canoes
30 second Chilcut
15 Crunchy Frogs

Station 3
15 Copperhead Squats
15 Apollo Onos
15 Wojo Squats
15 Bonnie Blairs

Station 4
Run one lap around track
(Excused from the burpee station)

Center station
5 Burpees


Flutter kicks

Prayers and Announcements

When I was trying to come up with a CoT topic I reached for the phone for some ideas. That was only because there have already been hundreds of virtuous topics that have been discussed by you HIM of F3. But then it struck me. Leave the phone there. It’s okay to be bored and just wonder. So that was it. Try to leave your phone down and don’t reach for it every time you think you need to know something or just to pass the time.


Fomaha - 3045 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