Weather: 67°, 65% Humidity, No Wind

Q: Bayside

PAX (11):  Bayside, Coach K, Crabcakes, Mad Dog, Mr. Miyagi, Rowdy, Skidz, Speed Square, Stapler, Unicycle, Vlasic

Pre-Runners (2): Speed Square, Unicycle

FNG’s: None

5:30 – Bayside welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion          5. End in Circle of Trust

Credo:  Leave no man behind but leave no man where you found him.

Not a professional, so modify as necessary.


Warm-a-rama was done on the mosey.  Taking off from the flags, the PAX ran around Aspen Creek Elementary.  At stop #1 (northeast parking lot), the PAX completed Side Straddle Hop (x20 IC) & Tappy Taps (x10 IC).  From there, the mosey continued to stop #2 on the backside of the school (southwest parking lot), which consisted of Big Ones (x10 IC) & Sun Gods (x10 IC both directions).  After a little more moseying, stop #3 was completed at the small parking lot (southeast parking lot), where windmills were done (10x IC), as well as Chinooks (x10 IC both directions).  A final mosey to the track was made.

Pre-Thang: Dips 3 Ways x 20      

To take advantage of the full track area, the pre-thang consisted of dips on the grandstands.                       

Legs 90°

Right Leg Lifted

Left Leg Lifted

The Thang:

The PAX counted off into 4 groups to complete a grinder around the track.

Station 1 (Coupons) Push Group

Blockees (x10)

Murder Bunnies (To Goal Line – Rifle Carry Back to Track)

Overhead Press (x20)

Coupon Swings (x20)

Curls (x20)

Station 2 (Legs)

Air Squats

Bobby Hurleys

Imperial Walkers

Jump Squats

Air Dramas

Station 3 (Arms)


Alternating Shoulder Taps

Mountain Climbers

Plank Jacks


Station 4 (Core)


Heels to Heaven

Freddy Mercury’s

Big Boys

Flutter Kicks                      

6:07 – Omaha was called and the PAX moseyed back towards the flags, where Sarpy Slammers were completed, followed by Name-a-rama.

Announcements: Belltower launch in Bellevue on Friday.  Yogi’s 1 year at the Farm on Friday as well. Boy’s Town diaper drive being organized by Patton & Cheap Seats.  Can drop off at a number of AO’s around town.  1776 planned for July 2nd at The Dragon’s Lair, The Pit, and The Oracle.    

Prayer Requests: None

COT: (Switching to first person) For my COT, I wanted to discuss a homily (sermon) I recently heard at Sunday mass.  What type of person are you?  Are you going to be a shepherd or are you going to be a sheep?  As HIM of F3, it should be each of our goals to be that shepherd, not only for the other PAX members, but as humans, role models, co-workers, friends, sons, etc.  We are doing a disservice to ourselves if we are constantly taking a sheep mentality and just following the herd.  “Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”  Be that shepherd that we all know we have inside of us and don’t be a sheep.

Took the PAX out in a Ball of Man.

AYE! Bayside

Fomaha - 3045 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

AO, The Dune

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