May 17, 2022 |AO – The Helix | Hillsborough Park | 62° F 

PAX: Mulligan, Chowda, Chucky, Ditty, Pig Pen, Truly, Z-Bo, Slapshot, Khaki’s, House Party, Sparty, Toto, Armando, Theraband, Nailed It, Tea Party, Al Borland, Pantyhose

QIC: Birdman

Birdman arrived around 4:50 am to set up. This was a glorious morning at The Helix. Couldn’t ask for better weather. Great temp and a slight breeze. Upon getting out of his car, Birdman ran into Sparty who was preparing for his long ass run. The two embraced in a hug then wished each other well on their journey for the morning. 

Birdman then set out to prepare for the morning beatdown. The initial plan was to utilize areas that aren’t typically used at The Helix. There’s an area to the northwest of Fullerton with a short circular path which would be utilized for the Pre-Thang. Upon review, this area was in good shape and perfect for the Pre-Thang. 

Birdman then set out to check out the field to the northeast of Fullerton Elementary which he had planned to use for The Thang. Birdman was sure that the grass would be mowed and manicured to the satisfaction of the Pax. Much to his dismay, the field was covered with foot long dandelions and an audible was made to set up the cones for the beatdown on the baseball fieldinstead. 

Upon his return to the shovel flags, Birdman was greeted by a wonderful group of HIM. 

At 5:30 am Birdman welcomed the PAX to The Helix. He stated the mission of F3, 5 core principles, and gave the necessary disclaimer.

Pax mosey’d to the northwest side of Fullerton Elementary to complete Warm a rama in the parking lot:

Warm a rama

• Side straddle hop – 20 IC• Tappy taps – 12 IC• Big Ones – 10 IC• Imperial Walkers – 15 IC

Upon completion, Pax moved to the small area on the northwest side of Fullerton for the Pre-Thang. Birdman instructed the Pax to find a partner and explained that one partner would run the circular path while the other partner performed burpees. The partners would then switch until each had completed one lap and one round of burpees. For round 2, Pax repeated the laps but the exercise switched to makhtar n’diaye’s. (Birdman was pleased to hear some complaints about the choice of exercise.)

(Side note: highly recommend utilizing this area for future beatdowns. Good area and ripe for some creativity.)

Upon completion of the second round, Pax mosey’d to the baseball field where Birdman explained The Thang. 

The Thang – 2 man grinder 

Two sets of cones were placed in the outfield from the starting line approximately 25 yards apart (totaling a 50 yardapproximate distance from start to end of cones). PAX divided into partners. One partner ran to cones performing a burpee at the first cone before running to the second cone. Upon reaching the second cone Pax sprinted back to the start to relieve their partner. Partners performed the exercises below and completed reps as a team before moving on to the next exercise.

• Peter Parkers – 100 • Bobby Hurleys – 75• Werkins, merkins or diamond merkins – 100• Squats – 75• LBCs – 100• Carolina Dry Docks – 100

Rinse and repeat 

OMAHA was called at 6:02 am and Pax mosey’d back to shovel flags for 6MOM


• Khaki’s led pax in 15 LBCs• Slapshot led pax in 15 flutter kicks• Tea Partly led pax in 15 heels to heaven• Mulligan led pax in a ridiculously long plank as he sang some song Birdman doesn’t know the name of. Mulligan is an absolute beast!


• Brick Builder on Sat. Pax can still sign up!• Gathering at Paddy McGowans Pub on Friday evening for anyone interested• Apex being hosted tomorrow


• For Nailed It’s wife who is currently traveling


“Each year on May 17th, National Pack Rat Day encourages us to take a look at ourselves and see if we have “Pack Rat” tendencies within us. A Pack Rat holds on to, collects or hoards often unneeded items.

According to Meriam Webster, the phrase pack rat dates back to 1885 and references a wood rat known for hoarding food and random objects. Today, the phrase is loosely used to describe people who do the same.

Many people even describe themselves as pack rats because they keep things they may need in the future, such as tools, boxes, and clothing. Have you ever cleaned out a closest and critically examined every item, tossing and donating things so that you had a clean space? Then days or weeks later discovered you needed one specific item you donated or tossed. It may be a document or container, but it never fails to happen. In the age of recycling, reusing, and repurposing, pack rats consider every item before they toss and donate.”

Today, Birdman asked the Pax to reflect not so much on material items that we tend to pack away and keep but to focus on the things we pack away and hang on to mentally: our thoughts, feelings, emotions and memories.  

Throughout our lives we’ve had experiences that we pack up and store in our minds.

What are the things that we actually need to focus on and hold on to…the thoughts, emotions, feelings that make us better, that we can share with others, and that help us accelerate in life?

Perhaps it’s love, happiness, or perseverance.

Along those same lines, what are the thoughts, emotions, feelings or memories that we need to unpack from our minds and leave behind…things that hold us back from being the best version of ourselves for others? 

Perhaps it’s laziness, guilt, shame, or bad habits.

On this National Pack Rat Day the challenge is to reflect on, pack up, hold onto and share the thoughts, emotions, gifts and memories in life that help us accelerate and time to unpack and leave behind those things in life that hold us back. 

Toto led the Pax out in 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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