Monday October 31, 2022, 0530 hrs sharp we started. It was 36°, little to no wind.  


Q: ICB + super-secret guest Q

PAX: Golden Pike, Z-Bo, Black Flag, Romeo, Shingles, Crankbait, Ice-T, Tugboat, Lo-Flow, Sweet Roll, Hooah, Angry Note, Honey Maid, Samples, Khakis, Wentworth

The workout started with the F3 mission statement  — The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

5 core principles 

  1. Free of charge
  2. Open to all men 
  3. Always held outside 
  4. Led in a rotating fashion 
  5. And ends in a circle of trust. 

Credo:  “Leave no man behind, but leave no man where you found him.”

Safety disclaimer, neither Q is a professional, modify as necessary for there is a real risk of injury! 

With that our secret CoQ appeared from nowhere and took the group on a short mosey to the back of the building. There we  started with 10 cherry pickers (IC), 31 high knees (IC), 31 forward sun gods (IC), 31 backwards sun gods (IC) and then deconstructed side straddle hops. 

For the pre thang, YHC had the group doing wall sits for a 31 count. Then the guest CoQ shouted out we would be doing balls to the wall but on his count shuffling to the left. We rinse and repeated this 3 times!!

We then moseyed to the field area. We had 4 groups of 4. And one group of 5 for the thang. The exercises were approximately called Pick your Poison. The groups had two partners on each sideline. One person would pick their poison (a coupon or a 5 gallon bucket loaded with bricks) and carry it, running across the field to a partner who they would pass it off to. Everyone else was AMRAP’ing merkins, LBC’s, squats, burpees, big boys or lunges. 

After about 10 minutes, Omaha was called and everyone met mid field. The PAX was told to continue but now they would have to Bernie Sanders and at mid field stop for three burpees. This continued for about 7 more minutes.  

At 0607, Omaha was called.

YHC asked for announcements and prayers. 

•Crankbait’s M (Jessica) pregnancy prayers, due to possible complications. 

•Pit Stops M, Lindsay for her fight against brain cancer 

Announcement — A Freed to Lead study @ Dragons lair’s 🐉 Coffeteria Starting Saturday November 12

YHC told the group his COT was short but appropriate for Halloween. YHC recently found a good quote but it did not show who said it, so I cannot take credit, “The scariest place to be in is the same place as last year, just GROW.”  YHC how F3 has helped me grow. And to continue to push forward and that the PAX should continue to Plant, Grow and Serve! 

YHC then took the group out in prayer. 

Aye — ICB 

PS the surprise CoQ was Slow Pitchhhhhhh

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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.

The Octagon

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