Temp: 63°

PAX: Switchfoot(hate!), Sparty, Honey Stinger, Bloodshot, Swinger, Spacebar, Q-Tip(Respect,Respect), Crosstrek(hate!), Splinter…cell, Danza ,Frosty(Respect), TinCup, Geppetto(FNG WELCOME!), Samples(Respect), Black Lung, Icy Hot, Mac-n-Cheese(hate!), Demogorgon, Slow Pitch, Hei Hei, Huckleberry(FNG WELCOME!), Ditty, and U-Haul(YHC).

[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. Start together, End together and let’s have some fun. Let’s move!

[0532] Warm – a – rama: String of Pearls, Mosey Around the Track

20 (IC) SSH 

12 (IC) Tappy Taps

12 (IC) Big Ones

Mosey: to Parking lot (keep them up until recover)

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

25 (U) Air Presses/Recover

25 (IC) Cherry Pickers

Mosey: to the Small Hill

10 (IC) Sit thrus

20 (D) Merkins

25 (D) Werkins

I definitely learned that Crawl Bears were the thing to reconsider the next time I do this. It is ALWAYS good to have one thing that is extremely difficult for QIC and this was it.

[0535] Pre-Thang: Small hill on the western side. [10min]

Groups of 4 of about the same size and weight. Partner 3 and 4 are gonna stay down here AMRAPing an AB exercise of their choosing. P1 and P2 are gonna crawl bear up the hill and do 10 partner merkins with a handslap and then mosey on down to switch out. After everyone Crawl Bears, then everyone bear crawls and then Bernie Sanders.

[0546] Mosey: to the Big Williams

[0548] The Thang: 15-20 min – Push Group.

Group 1 is the push with 10 burpees at the top of the hill.

Group 2 (sets of 20)

– (D) Jump Squats

– (IC) Monkey Humpers

– (D) Squats

– (IC) High Knees

– (D) Bobby Hurley’s

– (IC) Sumo Squats

– (U) Johnny Drama’s

Rinse and Repeat

Group 3 (sets of 20)

– (D) Derkins, (on Curb)

– (D) Dips 

– (D) Merkins

– (U) Overhead Claps

– (D) Carolina Dry Docks

– (D) Werkins

– 30 sec Plank

Rinse and Repeat

Group 4 (sets of 20 reps):

– (IC) LBC’s

– (U) Big Boys

– (IC) Plank Jacks

– (IC) Flutter Kicks

– (IC) Freddy Mercury’s

– (IC) Gas Pumpers

– (U) WWI’S

Rinse and Repeat

[0608] Omaha. Mosey to the Middle of the field for Mary.

Count-a-rama, Name-a-rama, 2 FNG’s named.


1776 this Saturday, Freed to Bleed July 1st.


Hardhat’s family, Scott, and Honey Stinger’s friends family.

COT: The COT’s that I share are what I need to hear rather than to one man individually. And right now, I could use a story of Courage. Courage to face the fear and do it anyway. The kind of quick Courage that steps us forward before we think too much about it. That mental and physical split second of turning toward the giant, of walking in the office and turning on the light, or picking up the phone and making the call.

As a conscientious artist, I have studied the lives of specific other artists and their works in that what is it trying to whisper to me. Michelangelo Buonarroti is perhaps most famous for the Sistine Chapel and The David. It is the latter that I want to talk to you about today and if you have had the good fortune to see it and even right now as your picturing it, you can see in your mind’s eye… his stance, his size, his genitalia exposed, the marble color itself, his eyes.

After sometime of letting the statue whisper to us, we can see it’s the very quintessence of courage. It is the microsecond of a larger story. There David was, planning how is he gonna do this, he’s got the rock in hand, he’s been charged with taking down the Giant, All the odds are against him, and then…

he hears the giant to his left and the next moment is what is frozen in time. But it is all action. What we see released from the stone is the turn and look. He is relaxed but ready, his veins on his hand are raised because his blood is pumping, his eyes are focused, brow furrowed and THAT’s when he sees the giant and he is larger than life. And if you look carefully, you can see the slightest smile dawning on his face because he knows, he KNOWS “I am taking him down. I got this.”  That’s the moment. That’s the split second Courage that is the gift meant to help take action against the Giants in our own lives.

“There is NO new bold adventure for you without walking through an open gate. Raise your head and lift your eyes, young warrior; there is a greater field of possibility in front of you. Be open to change and miracles and the starting of new paths of action, for your destiny is still being written.”

-Brendan Brouchard

Fomaha - 3237 posts

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

The Colosseum

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