Temp: 57°

PAX: DOME, Gunner, E-85(hate!), Rancid, Schlitz, Othello, Doll Face(Respect), Polaroid, Joe Buck(hate!) QIC: U-Haul

[0530] The Opener: “Good Morning!” Present the 3 F’s of F3, the mission statement, the 5 core principles, and the disclaimer. FNG’s Not this time. F3 Credo. Take care of each other. Pick up the Six. Let’s move!

[0532] Warm – a – rama: String of Pearls, Mosey Southwest

12 (IC) SSH 

12 (IC) Tappy Taps

12 (IC) Big Ones

20 (IC) Sobriety Sun-Gods /10 forward, 10 reverse

20 (U) Air Presses/Recover

10 (IC) Sit thrus

15 (U) Jump Squats

20 (D) Merkins

[0535] Pre-Thang: Backpacking Buddies[6-8min]

Groups of 3 of about the same size and weight. Partner 3 is gonna stay down here AMRAPing an AB exercise of their choosing. P2 is gonna jump on P1’s back, piggy back ride up the hill and at the top they’re gonna do 10 partner merkins with a handslap and then mosey on down to relieve P3. Rotate to make sure everyone gets a turn to back pack up the hill three times or until you hear “Knights!”. MODIFICATION options are to crawl bear up the hill.

[0544] Mosey: to the pull-up bars

[0548] The Thang: 15-20 min – The Coach – Count off into groups of 3.

Partner 1 performs a dead hang or pull up and holds on while Partner 2 takes on the role of the Coach in the Al Gore position. It’s the Coach’s responsibility to encourage P1 to give his best effort, to push through the pain, to do whatever it takes to stay on that bar while Partner 3 sprints halfway up the hill through the pickle (parking lot) and right back down. Upon P3’s arrival P1 comes down from the pull up and gives P2 a fist bump for being a great coach. P1 will now sprint the pickle(parking lot) while P2, hangs and P3 is now the coach in Al Gore. This cycle continues until Omaha.

[0605] Omaha. Meet me at the cul-de-sac. Post Thang. I am reminded of some great advice given to me by Othello when he helped me create my first beatdown. He said make sure to include one thing that you kinda hate doing because it’s difficult for you. CHAIN Mosey: back to Shovel Flags. The person in front sets the pace for the SIX to sprint to the front and do the same. We are all the Coach and we are all together.

[0609] American Hammers.

Count-a-rama, Name-a-rama,

Announcements, Prayers:

1776 this Weekend! Check the times but it will be hosted at each site on Saturday!

Prayers for Thomas, Angela, and Rancid and Othello


I have of late felt a disconnect from my own life. Like I am living outside of myself. Like I can’t seem to catch up to where I believe I suppose to be. I come from 3 generations of Lutheran Ministers before me which meant that growing up, I was always the alter boy. I was privy more than a few conversations that I decided I would remember for later even though at the time, I knew I was too young to understand what was being talked about when people would share their hearts to my father, their Army Chaplain. There was one that jumped out to me when a woman confessed that there were many times in her life that she did not feel “worthy” to be in-front of the alter. Well, I can certainly relate to that now.

I am so grateful for an organization like F3 that accepts me and is open to all men because it means that no matter what fitness level I am at, however horrible my self-talk can get the night before, who will see me that morning, or unworthy I feel seconds leading up to a work out, I will be accepted. Don’t let ANYONE take that away from you and from us. We are open to all men. Whatever you are going through right now, we are open to you. We exist to help you begin to take action.  

When my M asked me “what might you do to help you feel better? To feel more like yourself?”. Rather than saying ‘if I could just a get a drink or watch something or eat something that came through a window, I said “honestly, I always feel better when I take action. No matter how small that is.” And I am reminded of a favorite quote of mine from Les Brown.

“You do not have to be great to get started, but you have to get started to be great.”

Fomaha - 3663 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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