The Maize Premeditated Ass-Kicking

Date: August 25, 2022

PAX (24): Pitstop, Stapler, Homeboy, Ralphie, Mufasa, Cutting Edge, Thor, Chowda, Rowdy, Ketchup, Long Neck, Muffs, Robinhood, Boji, Slow Pitch, Tea Party, Old Spice, Jump Street, Da Kine, Big Unit, Steeple, Obi Wan, Chippendale

FNGs: None

AO: The Maize

Q: Fine Print

Conditions: Clear, 68 degrees F, Feels like 69 degrees F. Humidity 87%. Wind 2.6mph from NNE. Lightning in the distance.

YHC welcomed the PAX to The Maize and recited the 5 core principles, credo, mission statement and FP disclaimer.

Warm-O-Rama: 3 SSH in cadence.

Pre-Thang: Indian Murder Bunnies – 100yds: This is an Indian run but instead of running we do murder bunnies in a single file line and last guy rifle carries coupon to front.

IPC Inspired Thang:

Our goal is 4 rounds. Each round consisted of:

  • 50 Air Squats
  • 40 Big Boys
  • 30 Merkins
  • 20 Jump Squats
  • 10 Gas Pumpers IC
  • 5 Burpees
  • Run Around Block (0.4 miles)

We completed 2 full rounds and got through the exercises on round 3 when Omaha was called.

Prayers and Announcements:

Cynthia from Project Pink’d

Cool Breeze

Burns from F3 Puget Sound

Nugent Flag Pass: From Slow Pitch to Tea Party


When I checked the calendar this morning I realized today is 17 months since my first post here at The Maize. F3 has changed my life in many ways.  At least for me, sometimes when I was new and some of the veterans talked about F3, it was kind of hard to relate. I didn’t yet get it. But since joining F3 has helped me to become a better husband and dad. I have also doubled my income since I started F3, something I attribute to the momentum gained in the gloom each morning.

More recently, over the last 12 weeks I’ve lost over 25lbs, dramatically lowered my resting heart rate, improved my diet and eating habits and improved my VO2Max. Here are some of the things that I helped me get there – advice for newer guys.

Don’t be normal. Normal is boring. Look at Hard Hat, Griswold, The Plague, Slow Pitch. Those guys are not normal – and I mean that in a good way. Your wife doesn’t want a normal husband, your kids deserve better than a normal dad.

Commitment = Extra Virgin Olive Oil (think EVOO) 

  • Commit Early, 
    • Commit Very Often, 
    • Commit Out Loud. One easy way that I remember this is: If I hadn’t met his kids at the 2.0 workouts, I’d think Mufasa was an extra virgin.

When someone asks who is prerunning, premurphing, can you Q, substiQ, commit before you have time to think about it.

F3 is free. But you’ll need to spend some money on good shoes, a good headlamp, gloves, layers. Many of you will experience your first fall and winter with F3 soon. Winter is a special time. It’s great we’re out here now but seriously, it isn’t hard to come out here on a beautiful morning like this when it’s 70 degrees. But I really enjoy the winter months when it’s dark the entire workout, you only recognize guys by their voice because their covered head to toe and there’s ice cycles hanging off Hard Hat’s beard. 

Wait Time will post on Twitter/Slack some winter gear tips. Watch out for that and do what he says. 

Ask questions, Ask for help. 

COT: The T stands for trust. What we talk about in the circle is meant to stay in the circle. Don’t run home and tell your M or non-F3 friends when a PAX member is vulnerable and shares something with you or in the COT.

Join Queen Service and do a challenge

Remove your barriers. When I first joined I didn’t go to coffee. I thought I just need to get some exercise, I thought already had a lot of friends that I rarely had time to see so why add more friends. Wrong. Someone here today needs you here today. Someone here today needs to hear you today.

Escobar and I were chatting during the premurph yesterday, here’s our playbook for new guys:

  • Post at least 3 times a week. That’s the minimum. 
    • Murph every Monday
    • Go to coffee
    • Read Freed to Lead
    • After you’ve established a habit of posting at least 3x per week begin prerunning
    • Start with the 2.0 mile short run. It takes 20 minutes or less
    • Join a shield lock, do the stuff
    • From there, build, set goals, accelerate, EH people

In closing, I want to thank each of you for showing up this morning. You are the reason I’m here.



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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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