3/12/2022, 6:00am | The Pit | Temp 9, No wind


7 PAX:​Ear Tag, Squeaky Clean, Gipper, Chernobyl, Icy Hot, Levy, Schrute

QIC: Schrute

5:30am​Pre-Runners: Ear Tag, Schrute

6:00am​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.

​No FNG’s

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.


Schrute leads the PAX on a mosey to the hill on the East side of the pond.

The following exercises are performed:

• Side Straddle Hops – 15 IC

• Tappy Taps – 10 IC

• Big ones – 10 IC

• Imperial Walkers – 10 IC


The PAX mosey back on the South side of the pond where Schrute then stops the PAX and informs them he has a pre-thang planned.

Merkin Marathon – 10 exercises, 10 reps each, PAX take turns leading

1. Merkins

2. Hand Release Merkins

3. Derkins

4. Alligator Merkins

5. Werkins

6. Ranger Merkins

7. Chuck Norris Merkins

8. Diamond Merkins

9. Prime Time Merkins

10. Carolina Dry Docks


Schrute then tells the PAX we are going to mosey to the playground next to the shelter where we will begin the thang.

Schrute tells PAX we are going down “ALL THE SLIDES” today.  Schrute didn’t realize there was a broken slide at the first playground (which one of the PAX identified right away).  We will modify!

Duck Pond Playground

Complete the exercises for each slide first, then proceed down the slide!

Slide 1

• 10 Burpees

• 10 Cherry Pickers

Slide 2

• 15 Dips

• 20 Air squats

We then moseyed to the next playground in Halleck Park.

Halleck Park Playground

Complete the exercises for each slide first, then proceed down the slide!

It needs to be said that these slides were fast!  They had a little morning frost on them and wow did we fly down them!  Gipper might have gone so fast down slide 2 that he landed on the ground and bounced off it!  Please check on Gipper, we think he is okay but that tailbone might be sore!

Slide 1

• 20 Merkins

• 15 Bobby Hurleys

Slide 2

• 15 Heals to Heaven IC

• 20 Monkey Humpers

Slide 3

• 10 Bonnie Blairs IC

• 15 Hillbillies IC

We then moseyed down Lincoln and across 84th Street to City Park.

City Park Playground

Complete the exercises for each slide first, then proceed down the slide!

Slide 1

• 10 Pull-ups

• 15 LBC’s IC

Slide 2

• 15 Jump Squats

• 10 Groiners IC

Post-Thang 1

Schrute tells the PAX we are going to mosey back to the track.  There was some good mumble chatter from the group at this point.  The PAX enjoyed acting like big kids and going down all the slides Papillion offered us on this brisk, sunny Saturday morning!

Once to the track Schrute informs the PAX we are going to take a lap and then complete some exercises.

After the lap the following exercises are performed:

• 10 Merkins

• 10 Jump Tucks

• 10 Big Boys

Post-Thang 2

Schrute then tells the PAX we aren’t done just yet, we have one more thang to do.  So we mosey back to the shelter and Schrute tells the PAX he wanted to try an exercise one more time that didn’t go so great on Wednesday because the group was so large.

Schrute explains the Wall Conveyer and PAX complete one round.

Wall Conveyor

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 Q says to stop or run out of wall.

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

PAX performed a round of Sarpy Slammers Rancid Styletwice around (14 count).  


Announcements and prayers.

• Continued prayers for Paisley

• Swiper is leading the APEX on Wednesday here, at The Pit


I shared a quick story about my daughter’s surgery yesterday and how it happened so fast.  I told the PAX what we went through was so minor compared to what others are going through.  Swiper lost his father, ICB’s daughter Paisley had a scary procedure done this week.

No matter what the struggles or challenges we face, we have God’s grace and mercy.  God’s grace is enough!

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.

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