Friday, June 24, 2022|Golden Spike|Burke High School| 70 degrees, Stormy

25 Pax: Oompah, Chiclets (Respect), Dirty Bird, Danza, Superfly, Invictus, Honey Maid, Wait Time (Respect), Z-Bo, Kill Switch, Italian Job, Vandelay (Respect), Beaver, Ozark (Respect), Big One, Rain Man, Waterboy, Nailed It, Tom Tom, Curry, Kingsford, Doppler, Lansbury, Tug Boat, Scoober

QIC:  Barbershop

5:00am    Pre Run: A great crew of about 10 PAX arrived early to get a little extra credit with the pre-run. Honey Maid was able to finally eclipse Hard Hat for the course record! There are some fast dudes in F3. YHC peeled off early from the run to set up the lights and workout lists on the west side of the track and at the top of the east stands.

5:30am    Barbershop welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

There were no FNGs today.

Barbershop is not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.

PAX took a quick mosey around the track to get warm, then met at the south goal-line for a little warm-a-rama

5:35am​- Warm-a-rama

15 side-straddle-hops

10 Tappy Taps IC

10 Tater Taps IC

10 Big Ones

15 Cherry Pickers IC

15 Tempo Merkins

5:43am​- Pre Thang

Start on the Goal line and run to the 10-yard line, do 1 burpee, and return, do 1 alarm clock. Then the 20-yard line, do 2 burpees, return, and 2 alarm clocks. Rinse and Repeat until we get to mid-field doing 5 burpees and 5 alarm clocks. Plank to the 6. This type of ladder workout always seems simple when you start, but kicks your ass by the time you finish!

5:50am​- The Thang

6-man Grinder – Each group will consist of three pairs of the PAX. Two pairs will be at either station while the third pair is the push group running between the two. The two stations are at the top of the East Bleachers and on the west side of the track. The PAX will AMRAP each exercise until relieved. If anyone completes the entire set of exercises, rinse and repeat






Apollo Ohnos


Alternating Shoulder Taps

Air Squats

Only one team of six were able to reach the end of the exercise list while a couple other teams were able to get to the Alternating Shoulder Taps. Timing couldn’t have been much better! Omaha was called at 6:07 am

6:07         Mary

The PAX circled up again on the south end of the football field for a little bit of Mary

20 Frozen Flutters

15 Reverse Tabletop Extensions led by Scoober

15 Box Cutters led by Superfly

Rancid Style Hammers to Finish

6:13​Name-o-Rama and Announcements

The Name-a-rama was completed – see above for list of those who posted.   


Diaper Drive is going on now through the 1776 games on July 2. Bring them to any site where Patton is posting or bring them on Saturday to the 1776 games. Diapers will be donated to Boystown. They have a particular need for overnight diapers and pull-ups

The Labyrinth is launching on June 30. Come on out to give Ozark his flag!

Continued prayers for those grieving in our community from the loss of loved ones


When Oompah asked me to Q for this week, I jumped on the opportunity because I knew that I would be having my fourth baby on Monday, meaning it’d be a while before I could commit to Q-ing again. As my family will be making a big change on Monday, and the chapter of Barbershop party of 5 comes to a close while Barbershop party of 6 is beginning, I was reflecting on the type of story I was writing with my family. For me, I know that I am still in the “character development” phase of the story of my life, where we are still introducing characters and learning their personalities. Other PAX may be reaching the climax of their stories with all the characters fully formed and interacting with each other. Still others may be in the resolution phase and moving into the twilight years.

Regardless of the phase of the life story, I think it’s fruitful to reflect on the type of story I am figuratively writing, and ask myself: Are the chapters I am writing now leading to the ending I want? For me personally, how can I pour into my kids in such a way the I can “build them up in the way they should go [so that] they will not depart from it” (Proverbs 22:6). 

The other thing I felt motivated by is the own the role of author in my own life and to not just be a reader. Take ownership and leadership of the things in your life so that you can write your own story.



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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.

Golden Spike

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