“2 Man Chicken Coup Grinder”

PAX (6): Tin Cup, Stella, Smashmouth, Pigpen & Lansbury

QIC: Ferdinand

Pre-Run: Stella, Smashmouth & Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

Pre Thang: A little mosey to The Thang!

We set our watches, grabbed a partner, grabbed one coupon out of Ferdinand’s truck per group and then mosey’d around the park and ended up at The Thang! We quickly circled up and did a few warm-o-rama exercises before we jumped right into The Thang!

Tappy Taps – 10 IC

Windmills – 10 IC

Cherry Pickers – 10 IC

The Thang: 2 Man Chicken Coup Grinder!

One PAX member runs up the hill to touch the building and runs back while the other PAX member is doing the accumulated exercises! Red dirt country music was playing, and we got started!

50 – Blockees

100 – Overhead Presses

150 – Coupon Curls

200 – Coupon Chest Presses

250 – Coupon Swing

300 – Coupon Thruster

Rinse & Repeat!

Omaha was called at 6:08 AM!


Sarpy Slammers IC Rancid Style – 18

Flutter Kicks IC Rancid Style – 18

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

Announcements – 4/23 4 Year Convergence, Shovel Flag Passes – Lansbury taking over The Coop next week, 5/21 Brick Builder

Prayer Requests – High Life’s family and any unspoken prayers.

COT – There are two types of people in this world – Those that do and those that don’t – Dr. Rob Gilbert

If it’s easy to do, it’s also easy not to do. There’s importance to following through. Make sure you’re one of the ones that do follow through! Follow through and follow up!

I mentioned that our brother Rooney introduced me to the Success Hotline, and I encouraged the PAX to take a listen once a day to Dr. Rob Gilbert’s new message! Phone Number – 973-743-4690

Prayer – Ferdinand took us out in prayer!



Fomaha - 3389 posts

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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