03/02/2022 The Danger Zone 5:15 38 degrees light wind

QIC: Levy

“Focus in Your Life”

Levy Welcomed 20 PAX to the Danger Zone and went over 

Five Core Principles.

  1. Free of Charge
  2. Open To All Men
  3. Held Outdoors
  4. Peer Led 
  5. Ends With COT 

Mission Statement

“The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership”

Any FNG 1 FNG today 

The Three F’s

  1. Fitness
  2. Fellowship
  3. Faith 

Credo of F3 Leave no man behind, but leave no man where you found him. We will pick of the six today and Al Gore until the 6 gets in

Lastly I am not a professional, please modify as needed. 

5:18-5:20 Warmarama. 

Circle up in middle of field

15 Tappy Taps in cadence

15 Side Stradle Hops in cadence 

12 Sun Gods in Cadence Forward and Backward

5:20-5:25 Pre Thang

Number off  in 4’s Group 1&2 together and 3&4 together One Lap around track and chain run with leader dropping down for 5 Merkins going to back of line then yelling switch to front of chain for next man up. 

5:25 -5:52 The Thang

Count off in groups of 4 with Cones set up at 4 corners of the stadium with 2 exercise’s at each cone. Go clockwise with walking lunges in between cones at top of stadium when crossing field sprint sideline to sideline.  Rinse and Repeat until Omaha is called.

Station 1

Burpees 5

Monkey Humpers 20 in cadence

Station 2

20 LBC in Cadence 

20 Big Boys on my up

Station 3 

20 Merkins

20 Bobby Hurleys

Station 4

20 Imperial Walkers

20 Alternating Shoulder Taps 

Omaha was called at 5:50 and we moseyed back to the middle of the football field 

Mary Sarpy Slammers in cadence 10 LBC 10 Big Boys

Name O rama PAX : Girldad, Baby Shark, Sweet Sweet, Strangle Hold, Fun Dip, FNG (Mortar), Chernobyl, Skidz, Duracell, Echo, Feeny, Black Tuesday, Kickstand, Blades of Glory, Gobbler,Swiper,Speed Square, Double Dip, KityCat, Schrute.

Announcements 4x4x48, First Friday Lunch

Prayer Requests Pax asked to pray for ICB and his daughter Paisley and her upcoming surgery, Schrutes Daughter Addison for her knee injury, Farvas Wife Jess, and for Pitstops wife Lindsey.  


Focus in your life – If your focused on what’s wrong with your life you wont see what’s good in it.  Right now for me over the next 6 months there is a lot of uncertainty in my job but I cant focus on that I need to focus on the good things in my life so the stress and the negative things don’t become my reality. So if you  have a lot of stress in your life or uncertainty that your dealing with choose your family, F3 and the good things to put you energy into. 

We ended in a prayer to Sky Q by Levy.


Fomaha - 2902 posts

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

The Danger Zone

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