Westside High School AO | 40 degrees

PAX: Honey Maid, Huffy, Black Lung, Redacted, Sister Act, Convoy, Oompa, Angry Note, Canadian Bacon, Tenderfoot, Tin Cup, Q-Tip, Dart (FNG), Swinger, Red Ranger, Beta Max.

Q: Bloodshot

YHC had to shake off some rust but stated the mission of F3, the five core principles, and disclaimer. We ran around the track to warmarama.


SSH x 20

Windmills x 15

Tappy taps x12

Tater taps x 12

Downward Dog/Howl

Mountain Climbers

PreThang at the bleachers

Single leg squat from bleacher x 10/leg

20 Dips

20 Derkins

Run up stairs

20 Bobby Hurleys

*Rinse and repeat


Dora 1-2-3 with Burpees

100 Merkins

200 LBC in Cadence

300 Air squats

One partner counted reps on a sideline while the other PAX ran to the other sideline and back. Every time crossing the middle of the field one burpee was to be done. Partners pushed, added reps, rinsed and repeated.

After 20 minutes Omaha was called. YHC waited for the clouds to reveal a blood moon lunar eclipse but it was too overcast.


I.G. Model x 15

Low Dolly x 15

Rosalita x 15

E2K x 10 Rt, Lt

Frozen Freddy Mercurys x 15

Rancid Hammers


Thursday morning group is discussing a book called the Ragamuffin gospel.

There’s a story in the book about a woman claiming to see visions of Jesus. To investigate, a church leader tells her to ask Jesus the sins that I confessed in my last confession.”

stunned, she says: you actually want me to ask Him to tell me the sins of your past?” “Exactly. Please call me if anything happens.” Ten days later the woman notified her spiritual leader.

She has a vision and calls the leader. Did you do what I asked?” . His eyes narrowed. “What did He say?” She took his hand and gazed deep into his eyes.

“these are His exact words: ‘I CAN’T REMEMBER.’”

I confessed to the PAX how even while in F3 for years I will have almost always perfect interactions with people but have a bad one once or twice a year. A shameful bad review will pop up and I have a hard time forgetting it. This book reminds me that Sky Q forgives AND forgets. Likewise, in the gloom, I am proud of your past and what your future holds. But I’m invested in you here, today. I am grateful that you decided to invest in this group of raga muffins this morning.


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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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