04/26/2022 | 5:30 AM | The Helix | Hillsborough Park | 39 degrees, NO wind!

16 PAX: Frosty, Z Bo, Slow Clap, Doppler, Tube Socks, Pig Pen, Black Flag, Panty Hose, Romeo, Jeff ‘FNG’ (Big Tuna – Welcome!!), TC, Mulligan, House Party, Al Borland, Grease Fire, FDIC.


5:30 AM      FDIC welcomed the Pax to F3 – reminding them of the F3 Mission, core values, and credo. Also reminded them that if they didn’t know we would be using coupons for the workout, they did now, and to modify as needed for risk of injury.  Also welcomed FNG ‘Jeff’ (who would not be an FNG for very long!)


Mosey a short distance

Lazy Dora – Partner Up

  • 100 Diamond Merkins (10)/ Plank
  • 200 LBC’s (20)/ & in Leg Hold
  • 300 Monkey Humpers (25) / Al Gore

Main Thing

The PAX then joined in groups of 3 for a coupon grinder!

One PAX at the top of the hill, does AMRAP of exercises on list.

Two PAX at the bottom of the hill, one does AMRAP of exercises on list, second PAX hauls the coupon up the hill, stops in the middle, and does 5 blockees.  Then heads up to the top of the hill to relieve the PAX, who then carries the coupon down the hill to relieve the next PAX.  And it starts all over again till OMAHA!

AMRAP Exercises 1

  • Turkish Get Ups
  • Merkins
  • Copperhead Squats
  • Freddie Mercuries
  • Calf Raises
  • Gas Pumpers
  • Joe Louis’
  • Burpees

AMRAP Exercises 2

  • Lunges
  • Big Boys
  • Alt. Shoulder Taps
  • Big Ones
  • Diamond Merkins
  • Moroccan Night Clubs
  • Scissor Kicks
  • Plank Jacks


  • ABC’s
  • American Hammers (Rancid style)


For anyone that is overwhelmed, or fighting through anxiety and worry (as I have been myself), God gave this picture during prayer, hope it brings you His hope, peace, and joy.

I was sitting on the floor of a nearly dark room. Everything that I am dealing with is projected on the wall, swirling around and around. I look up and see a small skylight allowing a little bit of light into the room. I try to reach for that opening, to make it bigger, to escape the room. But I cannot. As my eyes start to adjust to the dimly lit room, I now notice that Jesus is sitting on the floor with his legs crossed Indian style. He leans over and says ‘Hey friend’ and gives me a huge hug. I feel a sense of peace, hope, and relief come over me, like it’s going to be ok. I don’t know exactly how, but I just know it will. He had been with me the whole time, I just didn’t see it.

So remember, in the midst of whatever you are going through or dealing with, Jesus said ‘I will never leave you, nor forsake you’.  So take a look around and see where Jesus is, be with Him, enjoy that time with Him, and ask Him to show you what He wants you to see.

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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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