3/9/2022, 5:15am | Danger Zone | Temp 26, Wind 6 mph  

 “P.A.I.S.L.E.Y. P.O.W.E.R.” 

23 PAX: Ferdinand, Animal House, Levy, Swiper, Mortar, KOA, Double Dip, Knobs, Farva, High Life, Duracell, Stapler, FNG (Bayside), Gobbler, Black Tuesday, Kick Stand, Sweet Roll, Truck Stop, Tony Tiger, Fun Dip, Goose, Ditty, Schrute

QIC: Schrute

4:35am Pre-Runners: Lots of PAX

5:15am Schrute welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

FNG’s?  YES!  Stapler with the EH!  Welcome Bayside!

Schrute then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT). 

Schrute shared the F3 Credo: “leave no man behind, but leave no man where you found him.”

Schrute informs the group: I am not a professional, modify as needed.

No warm-o-rama or pre-thang – Straight after it!


Schrute informs the PAX we are going to mosey and we headed South.  The PAX moseyed their way around the football stadium, along the sidewalk off 108th Street, then around the North side of the school.  Along the way stopping periodically to perform the following exercises.




S. SSH 20x IC

L. LBC’S 20x IC

Schrute then tells the PAX we are heading down the big hill (famous for sledding, but no snow today!).

E. EL CAPITAN (deep walking lunge up the hill)

Schrute then tells the PAX we are going to mosey back down the hill and then across the first grass football field.  At the point the mumble chatter was high and some PAX were hoping we weren’t approaching the wooden telephone poles…  OH YES!

Y. YOKE WALK (groups of 5-6 PAX picked up a large wooden log and walked it out 20 paces, turned, then returned and performed 5 squats)

The PAX then moseyed back to the parking lot, Schrute calling the next exercise.


After running across the parking lot Schrute called for Outlaws

O. OUTLAWS (on your 6, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left)

Schrute then explains to the group the next exercise.

W. WALL CONVEYER (All pax against wall of a building in balls to the wall (BTTW) position. First pax at 1 end of line drops down from BTTW and runs to end of the line then gets back into BTTW position. Next pax follows and this repeats until all PAX have completed).

The PAX then mosey into the stadium and stop at the bottom of the bleachers for the next exercise.

E. EVEREST (Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top)

Schrute leads the PAX down to the track where ¾ of a lap is completed before the next exercise is called.


The Thang was completed and Schrute realizes he needs to fill another 5-6 minutes of time.  Schrute calls for PAX to lineup at the goal line, sprint to the 50, perform 10 burpees, then backpedal to the opposite goal line.

Schrute then calls on HIM Ferdinand and asks for the next exercise to do at the 50.  Ferdinand was in the mood for some monkey humpers.  PAX sprint to the 50, perform the monkey humpers IC, then backpedal to the goal line.

Schrute then asks the PAX to partner up with someone you don’t know very well and complete a lap around the track with them and participate in some mumble chatter.

The PAX then head back to the shovel flags for some MARY.

PAX performed a round of Sarpy Slammers Rancid Style.  Then we proceeded with Name-O-Rama, where all 23 PAX were wearing Paisley Power headbands!

We then named our FNG.  Welcome Bayside!

Announcements and prayers.

  • Shovel pass at Titan Alley on Monday, Lucky Charms 🡪 Feeney
  • Swiper is leading the APEX on Wednesday, 3/16 at Halleck
  • Prayers for Swiper and family with Swiper’s Dad’s funeral tomorrow
  • Prayers for Paisley and her open-heart surgery today
  • Prayers for Ditty and his appointment
  • Prayers for Sweet Roll’s Uncle and his surgery


Did anyone notice what the workout today represented?  The first letter of each workout combined to spell PAISLEY POWER

I want to share the summary of a bible verse

John 13:1-17 Jesus washes his disciples’ feet

It was just before the Passover Festival. Jesus knew that the hour had come for him to leave this world and go to the Father. The evening meal was in progress. Jesus knew that the Father had put all things under his power, and that he had come from God and was returning to God; so he got up from the meal, he poured water into a basin and began to wash his disciples’ feet, drying them with a towel.

When he had finished washing their feet, he returned to his place. He said “Do you understand what I have done for you?” he asked them. “You call me ‘Teacher’ and ‘Lord,’ and rightly so, for that is what I am. Now that I, your Lord and Teacher, have washed your feet, you also should wash one another’s feet. I have set you an example that you should do as I have done for you. Very truly I tell you, no servant is greater than his master, nor is a messenger greater than the one who sent him. Now that you know these things, you will be blessed if you do them.

There are many things I have learned in this last year, but two things that have really stuck out to me lately is the brotherhood and the acts of kindness.  This group of PAX are servants!

In everything you do today, do it with grace, patience and mercy

I leave you with this thought: It is better to be a servant than to be served.  

Final shoutout of “PAISLEY POWER!”

Closing Prayer

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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 Danger Zone

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