Site: Fancy Feast Launch – Friday, November 4, 2022

Site Q: Lite-Brite

Conditions: 34 degrees, Raining

Q: Lite-Brite

PAX: 42 HIM. Griswold, Hard Hat, Khakis, Rollbar, T-Ball, Al Borland, Schnitzel, Ketchup, Truly, Cheap Seats, Toto, Longneck, The Plague, Bayside, Scoober, Barn Door, Skidz, Ozark, Wait Time, Vandelay, Soup, Woodhead, Pantyhose, Chucky, Stripes, Huffy, Q-Tip, Lincoln Logs, Vlasic, Slow Pitch, 12 Gauge, Urkel, Patton, Z-Bo, Golden Pike, Black Flag, Doppler, Tater Tot, Gump, Gator, Lite-Brite

FNG: None






5 Core Principles


-Open to all men

-Always held outdoors

-Lead in a rotating fashion

-Ends with a COT

F3 Mission Statement

-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership


-I am not a professional, modify as necessary

Mosey to 180th and Y hill


Side Straddle Hops IC (x10)

Big Boys IC (x10)

Tappy Taps IC (x10)


Pre-Thang: Welcome to the Neighborhood

-Bernie Saunders to the top of the hill at 180th and Y

-Single file line up 180th, wait for the 6 and proceed with 20 monkey humpers in cadence.

-Mosey to the turf


Split into four groups

#1 Group (Push Group)

  • Sprint to the opposite sideline
  • 10 merkins
  • Sprint back
  • Push group 2

#2 Upper Group AMRAP

  • Round 1 Merkin rolls
  • Round 2 Carolina dry docks
  • Round 3 T-Merkins

#3 Core Group AMRAP

  • Round 1 Frozen Freddie’s IC
  • Round 2 LBC’s IC
  • Round 3 Low Dollys

#4 Lower Group AMRAP

  • Round 1 Bonnie Blair’s
  • Round 2 Air Squats
  • Round 3 Sumo Squats



No FNG’s


  • Pit Stops M Lindsey
  • Crank bait
  • Tin Cup


  • Chad 1000 3rd F
  • Thankful Trot
  • QS Fine Print
  • Mens Imapct Retreat
  • Oscar Mike
  • First Friday Lunch


I want to give thanks to the PAX, Hard Hat, Griswold, Pantyhose, Plague and Convoy.

I thought hard about making some goofy cat references or giving some fun cat related facts but I decided I wanted to talk about my story. My experiences in the mornings with the PAX have been what keeps me coming back and I want you all to keep an eye out for those moments for your own stories.

Looking back ten years ago I was in a rough place in my life. Even to this day now that I’m far out of that place I have a hard time finding the words to adequately describe how I felt. Any attempt to do so would fall short of what I was really going through. One of the hardest parts about that journey is that I felt alone. That no one understood how I felt or what I was going through. Because I thought that way, my journey was a lot longer, a lot more challenging and a lot lonelier than it needed to be. Sometimes that’s a price that we can’t pay and it’s a risk we can’t afford to take.

As a result when I began F3 I never wanted it to be about me, i had a hard time opening up. I never thought about positioning myself as some sort of leader or some sort of guide, truth be told I was unsure as some of you may be about what the future held, it’s always unpredictable.

Sometimes that means it can be unpredictability pleasant and we are surprised with opportunities and moments that we never could have imagined in our wildest dreams. Other times it’s unpredictably cold and cruel and challenging. If there is one message I can get across in my time as site Q at Fancy Feast is that I’m not here to guide anyone because I myself am not sure what’s down the path. But I do hope that I can share the message that you’re not walking the path alone. Even if you think you are.

I can’t thank you all enough for trusting in my leadership within our ever expanding F3 community. This is an incredible opportunity and can’t wait to enjoy the journey down this path with all of you.

Fomaha - 3870 posts

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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