June 28, 2022 | Hillsborough Park| AO – The Helix | 63°, sunny and light winds

PAX(21): Pantyhose, Pigpen, Cheap Seats, Vandelay, Doppler, Tea Party, Al Borland, Truly, Steeple, Sven, Chowder, Cradle, House Party, LPC, Slapshot, Romeo, Black Flag, Part Time, Ozark, Thera Band, Armando.

VQ: Mulligan

Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core principles:

Free of charge

Open to all men

Always held outside

Led in a rotating fashion

End with a Circle of Trust

Disclaimer: Mulligan is not a professional – modify as necessary.


Moseyed basketball court

Jog to end of court and back

Lunge walk to half court and lunge back

High knees to the middle of court and back

Circle up

Big ones

Tappy Taps

Cherry pickers

Sun gods forward and backwards


15 handstand press against wall

The Thing

Four station workout

Station 1 – Push group

Do one exercise and run to next station.  Everyone do them together to stay in sync

  • 50 jump ropes
  • 10 Burpees
  • 30 seconds of fast feet and 30 seconds of mountain climbers
  • 20 Apolo Ohnos in cadence
  • 25 side straddle hops in cadence

Station 2

AMRAP – Do one exercise at a time until pushed

  • Chuck Norris merkins
  • Alternating shoulder taps
  • Overhead claps
  • Body Dips (triceps)
  • Diamond merkins

Station 3

AMRAP – Do on exercise at a time until pushed

  • Air squats
  • Monkey humpers
  • Alternating Side squats
  • Al Gore
  • Bonnie Blairs

Station 4

AMRAP – Do one exercise at a time until pushed

  • Plank
  • Flutter kicks
  • Heals to Heaven
  • Big boys
  • LBC


  • Mary
    • Devil went down to Georgia Chilcutt Plank


  • Launch of The Labyrinth by Ozark on Thursday 6/30.  It is a running AO.
  • Diaper drive continues until Saturday 7/2.  Bring diapers to 1776 workout.
  • 1776 workout on Saturday 7/2.  Two sessions, one at 5:30AM and the other at 7:00 AM.


  • Prayers to Barbershop, his wife, and his family as they have a new addition.

Circle of Trust:

“Never expect people to treat you any better than you treat yourself”

-Bo Bennet: Is an entrepreneur, author, and has a PhD in social psychology.  I came across this quote from him, “Never expect people to treat you any better than you treat yourself”.  When I soak this quote in, there is so much to this.  This isn’t just about a reminder to be good to yourself, which is really important, but it is also a reminder that YOU set the tone for how other people are going to treat you. 

First, in my opinion it is vitally important to your mental health and success in life to make sure that you are good to yourself.  That isn’t about buying yourself things to make yourself feel better.  That is short term happiness versus actual joy.  It is about believing in yourself and feeding positive thoughts and allowing yourself grace when you make mistakes.  Think of it this way, if your best friend made that same mistake, what would you say to them?  They’re a loser and they’ll never recover from this mistake?  Of course not!  You’d tell them that it is part of being human.  Making mistakes is how we learn.  Making mistakes is part of life.  Focus on learning from it and moving on.  When it comes to ourselves, we have a tendency to be our own worst critic.  We tell ourselves things we were never tell other people we care about.  Remember that be kind to yourself and chose your internal dialog carefully.

Second, how you treat yourself and the tone you set in doing so is how other people will treat you.  Set the expectation that the people you surround yourself with respect and care for you.  That expectation is set by seeing how you treat yourself.  That fact that you care enough to climb out of bed at 5 or earlier many times a week, no matter the time of year, to workout.  The fact that you fellowship with other HIMs so that iron is sharpening iron.  The fact that this group you are part of and many of its members volunteer, support, and donate to so many causes…this sends a message to others that you care about your health, your relationships, the people you associate with, the welfare of other people, your city, and this world.  That type of person is to be respected and that is the message you want to send! 

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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.


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