Site: The Mess Hall

Site Q: Griswold

Conditions: 55 degrees, calm

Q: Lite-Brite

PAX: 8 HIM. Obi Wan, Cosmo, Fine Print, Sasquatch, Griswold, Sven, Ozark, Lite-Brite

FNG: None






5 Core Principles 


-Open to all men

-Always held outdoors

-Lead in a rotating fashion

-Ends with a COT

F3 Mission Statement 

-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership


-I am not a professional, modify as necessary 

Mosey to the basketball court for Warm-A-Rama


Side Straddle Hops (x10)

Big Boys (x10)

Tappy Taps (x10)

LBC’s IC (x10)

Big Ones (x4 5sec each side)

Sun Gods (x10)

Reverse Sun Gods (x10)

Heel touches IC (x10)

Merkins (x15)



Indian run around the path end at the soccer field


Split into four groups

#1 Coupon Group (Push Group)

-Coupon carry to the opposite sideline

-Coupon carry back

-Sprint to push the AB group

#2 AB Group AMRAP

1)Partner leg push downs (x10 each and switch)

2)(Alternating) Partner Clap Superman’s (x10) / Partner Big Boys interlock feet (x10)


Rinse & Repeat

Push Merkin Group

#3 Merkin Group AMRAP


2)Carolina Dry Docks


Push Lower Group

#4 Lower Body Group AMRAP

1)Air Squats

2)ALT Lunges

3)Bobby Hurley’s 

Rotate to Coupon Group



Box Cutters IC (x15)

Rancid Style Hammers


No FNG’s


Cosmo (friend battling mental health issues)

FP starting new adventures 


12/22 Stinson Park

CoT: How it ends is how it was.

I had a guy training me in my first position out of college that told me a something that has stuck with me. He said, you can slack off during the day but if you have an accident in the last hour you mess up the entire day. So the phrase he used was “how it ends is how it was”. 

I know he was talking about work but human beings apply that phrase to almost everything. If I’m in a relationship for 2 years and 23 of those 24 months are great but the last month ends horribly. I tend to categorize the whole thing as bad because it ended badly. Same goes for jobs.

Ever since Tonight Show prayed us out at a Saturday at Dragons Lair many months ago stating “let us go be better sons” I’ve tried to apply this saying to my relationship with my dad. 

I mentioned in a Q I had at Main Stage in January and decided that day to do something about it. I’ve never had the best relationship with my dad. It hasn’t been bad I would just call it slightly awkward and I just want to get to know him better while I still have the chance. So I took a week off and planned a Turkey hunting trip out to central NE just me and him. The communication has improved a little but I know he appreciated it very much. It was something to build off of and I’m looking forward many more opportunities to hang with my dad.

I’m working to improve that communication so one day we can look back and have something great to focus on.

Fomaha - 3045 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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