HIM: 27 Warriors!

Swiper, Sope, Woodhead, Schrute, Toadstool, Merch, Skipper, Farva, Toto, Gunner, KOA, FDIC, Vanderlay, G-String, GirlDad, Cataracts, The Plague, Smashmouth, Bubbles, Pony Express, Bosshog, TC, Motorboat, Icy Hot, Blackjack, Red Ranger, Balto,

(V)Q: Bunny Slope

Welcome. This is F3. Which stands for fitness, fellowship and faith.


Our mission statement is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership. Leave no man behind but leave no man where you find him.


We have 5 core principles. 1. Free 2. Open to all men 3. Peer led in a rotating fashion 4. Always outside 5. End with a circle of trust


I am not a professional and don’t play one on tv so modify as needed.


Warm-a-rama: Moseyed over to open grass next to trail.

20 side straddle hops

15 Chernobyl’s

Moseyed thru the dark streets around trail and neighborhood.


Run to sunset hills elementary and circle up by sign. Went back to pick up 6 after arriving. Group was pretty spread out with experienced runners and some first time paradisers (good to see).


The Thang:

Circled up and explained the drill

  1. Change for a 100 in 20’s.
    1. 20 merkins, 20 burpees, 20 gas pumpers, 20 prison squats, 20 bobby hurleys
    1. Run to yellow foul ball pole and back, after (approx. ¼ mile)
    1. Repeat
    1. Circle up
      1. 20 merkins
      1. Broad jump to base of hill


Run up bunny slope (steep hill that took a left turn to turn into an even steeper hill) to top and stop, 20 side straddle hops. Some said that was no bunny slope, that was a black diamond (music to my ears!!) All downhill here from now. Moseyed over to 96th & Poppleton where we turned and circled up and picked up 6 for rest of group. Went through gate and got back on trail. Went around apartment complex, through corporate parking lot, around pond and arrived back at shovel flags at 5:55 a.m. (per Icy Hot’s strict instructions).


Circled up, counted off and American hammers (rancid style). Completed Name-a-rama.

Announcements / Prayer Requests:

Pray for Kill Switch and Tin Cup

Murph challenge is over. Congrats to Farva on #50

IPAX coming on now in month of September

Launches: Sep 12th (Coronado), Block party at Grove and Oct. 4th (Catamount)

COT: Change: There is a famous quote by Churchill, “to improve is to change, to perfect is to change often.” Change is something we are often faced with and sometimes inevitable. To lead change, we must first start with ourselves.


I’ve had some big changes in my life the past 2 years. I changed jobs about a year ago. I really liked my old job, was good at it, had good relationships and was comfortable. But I knew that this new opportunity would challenge me, grow my career in banking and mature as a leader. It has been better than expected but there was an element of unknown.


The second was one of the biggest decisions I’ve ever made in my life. I filed for divorce in February. It wasn’t impulsive and really weighed on me. I couldn’t fathom not seeing my kids every day. There were a lot of things that contributed to this decision but at the end of the day I hoped for a better life for me and my kids going forward.


Through this, I also found F3. I knew it was something I needed immediately and has produced numerous dividends. The divorce process has been tough at times, every day I show up to f3 is a day I don’t wake up with my kids but I’m so much happier, the kids are thriving and I see them way more than I should.


So I’d just encourage you to be flexible in your thinking. We can sometimes get comfortable in a routine and change may scare us but don’t always think about what you are giving up, think about what you have to gain also

Aye! Bunny Slope

Fomaha - 3662 posts

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

Paradise Island

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