The Canyon 03.12.21 “Who have you reached out to lately?” Q:U-Haul


PAX: Swiper, FDIC, Spreatsheet(hate!), Side Dish(hate!), Stapler, Joe Buck(hate!), Mufasa, Jeeves(respect), Othello, Rancid, Gunner, and (YHC) U-Haul.

  • It was a clear chilly morning filled with copious 2nd F with a quality group of men. What more can you ask for on a Saturday morning.

[0700] The Opener (2min) Good Morning! Present the 3 F’s of F3, state the mission statement of F3, the 5 core principles, and the disclaimer. No FNG’s. The Credo. Take care of each other. Pick up the Six and Let’s move!

[0702] Mosey (25min) String of Pearls with Warm-a-rama that leads into Pre-Thang

-Warm-a-rama- 12-SSH(IC) 12-Tappy Taps(IC) 12-Big Ones(IC)
Warm-a-rama-cont’d 20-Sun Gods(IC) 12-Dancing Bears(IC) 12-Imperial Walkers(IC)
-Pre-Thang- Mosey to Stage under the bridge 15-Derkins(D) 15-Dips(D) 10-Box Jumps(U)
Mosey on the Bridge 15-Werkins(D) 15-Rosalitas(O) 20-Oh Yeah’s(IC

[0725]The Thang (20min) 3 groups of 4 for a Grinder on the IOWA side.

One pair goes up to the “Looking Up” statue and does a 10 count Failure to Launch, a 5 count Failure to Launch, and a 1 count Failure to Launch looking up. Run between the legs and then back down.

100 Dips (D) 150 LBC’s (IC) 200 Incline Merkins (D)
-[0737] Omaha call on Grinder. String of Pearls Mosey back to Bridge 15-Werkins(D) 15-Rosalitas(O) 20-Oh Yeah’s(IC)
Mosey by the Stage under the Bridge 20-Monkey Humpers (IC)
Mosey to the dock 20-Low Dollies (O)
Mosey to the Shovel Flags

 [0751] COT:

Count-a-rama, Name-a-rama:


NUGENT Shovel Flag Pass from Mufasa to Stapler


Take a moment to think of two men in F3 that you haven’t seen or heard from in a while.

One of the most important things you can do on this earth is to let people know they are not alone. When I come around to you, tell me who you are going to reach out to by noon today. If it is “Happy Saturday”, or “Hope you’re doing well”, or whatever you decide, but we are going to go around and say who we are going to connect with for the briefest of texting before Noon today. And no repeats…

Our job on earth isn’t to criticize, reject, or judge. Our purpose is to offer a helping hand, compassion, and mercy. We are to do unto others as we hope they would do unto us.



Fomaha - 3389 posts

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

The Canyon

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