Fire & Ice

F3 – Fitness Fellowship and Faith

“Today we are focusing on the First F Fitness”

PAX present: Pig Pen, Slow Clap, Retweet, Icy Hot, Mulligan, Khakis, Z-bo, Wentworth, Polaroid, Slow Pitch, LPC, Tea Party, Ben FNG (Theismann), Tater Tot, QICs: Grease Fire, Frosty

Arriving at 5:00 to step and have discussion with the pre-runners as to what was more important, running or setting, Grease Fire was finally convicted to help Frosty set up. This was a good things because even with two people setting up the runners still beat us back to the flags.

At 5:30 Frosty started.

Mission Statement

“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”


“I am not a professional – all exercises are merely a suggestion, please modify as needed.  From this point on there is a real risk of injury so please be safe”

5 Core Principles


        Open to all men

        Peer led

        Always outside

        End with COT (Circle of Trust)

Any FNG’s?

Is the FNG still an FNG when half the PAX present know him? Welcome Ben, you will get a new name later!


Chain run around the park on the trail, the last guy falls down and does 1 Turkish getup. This caused much alarm for nearly every second to PAX as his brother to the rear would fall down randomly mid run, as if turning his ankle, then sprint past him.


 Bear Ring of Fire: the PAX circled up on the freshly watered tennis court then assumed the bear crawl position facing the butt end of the PAX to their right and started bear crawling. Grease Fire had the pleasure of calling halt for the first PAX, of 16, to do 10 Merkins then start again. The mumblechatter ceased by the 7-8 PAX.


          The PAX found groups of 3.

          Two stations were set up 1 with coupons by the picnic tables the other on the basketball courts. PAX were encouraged to be slow and deliberate with their reps at the stations and give AYG on the run up the hill between the stations.

          Coupon Station: Military Press, Curls, Tricep Extension, Goblet Squat

          Basketball Station: Merkins, Dips (Carolina Dry Docks), Bobby Hurley, Air Squat

 Mary at the flags

          10 Flutter Kicks IC

          Rancid hammers


Announcements & Prayers:

Werth family

          – Jackie’s family

          – Any one who has lost mother’s in the last year, especially Mulligan

COT:  Today’s workout was centered on the unlikely brotherhood brought together by F3 of Nugent, Frosty and Grease Fire. We all joined F3 in 2020 at some point, started bonding over runs around Futurama and other sites around Aksarben.

We all had a different path to F3 professional athlete, drug addict, and wandering idiot. But F3 brought us together when we leaned in found a brotherhood not just a fitness group but fellow men headed in the same direction.

Lean in to the group its here for you as much as you are here for it. If your going to do something just fucking do it!

Prayer – Grease Fire

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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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