Weather: Moderate rain, 42°F, Feels like 35°F, Humidity 95%, Wind 15mph from N

PAX: Rooney, Feeny, Double Dip, Swiper Squeaky Clean, Black Tuesday, Levy, Mortar, Duracell, Lasso, Echo

QIC: Knobs

At 5:30 Knobs ran through the Core Five Principles with the PAX:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!

Credo is to Leave no man behind, but leave no man where you found him! No FNG’s today so let’s start WarmARama!


• 20 SSH IC

• 10 Tappy Taps

• 10 Big Ones

• 10 Albatross Batwings 10 (Fwd, Back, Chinook, Seal Clap)

• 12 ATM

Pre-Thang: at 5:38 Knobs took a minute to explain the exercises for Pre-Thang “Chain Run”. Based on numbers get into 2-3 groups to start the chain run. Run counter clockwise in parking lot, first man steps out and completes 5 Merkins and rejoins his group. End at 4:48 so we can mosey to Thang.

Thang: “The Beast” Six Stations with a run. At 5:52 we broke off into groups of 2 big groups. 1 PAX Member at Station. Stations are approximately 20 ft apart.

Station 1:

• 20 Merkins

• 15 Groiners

• Bear Crawl to next station

Station 2:

• 20 Maktar N’Diayes (IC)

• 15 Hydraulic Squats (IC)

• Lunge to next station

Station 3:

• 20 Carolina Dry Docks

• 30 Johnny Dramas (IC)

Station 4:

• Crab walk to next station

• 20 Werkins

• 15 Lt. Dan’s (IC)

• Broad jump across track

Station 5:

• 20 Ranger Merkins

• 15 Monkey Humpers (IC)

Station 6:

• Bernie Sanders Up Hill

• 5 Burpees on top of Hill

• Run down hill, then run counter clockwise around track back to Station 1

Omaha will be called at 6:08 so we can do Mary at the Shovel Flags. Mary will consist of

• E2K

• Heel Touches

• Heels to Heaven

• Gas pumpers

• American Hammers Rancid Style

Announcements & Prayers:

Announcements: Heartland Hope Saturday. Prayers for McKay Family, Paisley Power & anyone dealing with mental health.

CoT: EH yourself first. See the ‘Sad Clown’ in you before you look at others. This is a time of year that is difficult for many of us. How can you be better, more kind, more compassionate to yourself? First, we must accept and love ourselves before we can try to EH anyone else to this group. Second, reach out to those you’ve spoken to in the past. Maybe they have come to F3 and it wasn’t right for them at the time… maybe the time is now. Find their need and let them see how this group can help them.

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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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