Date: 11/10/22 | Location: The Steel Mill | Start Time: 5:30 AM | Temp: 65

PAX (16) :  Harding, Bobsled, Kickstand, Dozer, Irish Car Bomb, Crankbait, Stix, Low Flow, Sweet Roll, Milo, Mr Hanky, Duracell, Busser, Shingles, Rooney

Q: G String

Pre Runners: G String, Duracell, Busser, Low Flow, Sweet Roll (maybe others – everyone kind of broke off on their own path/distances)

Ruck/Murph: Bobsled and ICB

G String arrived early to set up the stations described below, which what seemed to be a beatdown in itself.  He leaned on the most generous Site Q, Duracell, to help with lights and additional weights. The day was going to consist of lifting heavier weights with some good quality lower rep counts. 

At 0530, G String welcomed the PAX to the Steel Mill, announcing that F3 stands for Fitness, Fellowship, and Faith. The 5 core principles were recited – it’s free, open to all men, always outside, it’s held in a rotating fashion, and it ends in a circle of trust. G String covered the motto of F3, stating that we leave no man behind and no man where we found him. He disclaimed to the group that he is not a professional. There were no FNG’s. He stated the Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership. The group circled up for a short WaR. 

Warm a Rama:

  • 10 x Cherry Pickers (IC)
  • 10 x Big Ones (IC)
  • 10 x Tappy Taps (IC)
  • 10 x Side stretches
  • 10 x Side Straddle Hops (IC)

G String had the group number off in groups of three and instructed where each group was to begin at which station. He briefly explained that each station had written exercises and that each member was to perform all the exercises prior to migrating to the next.  Between the stations, the PAX were to carry the weights they brought performing the written action.


  • Station 1 – Legs. This station was supplemented with a 4”x4”x8’ post and two coupons for back squats as well as a 70 lb and 53 lb kettle bell for goblet squats.
    • [x20] – Single Leg Lunges x10 each leg (prop one leg on the bench)
    • [x15] – Goblet Squats
    • [x15] – Back squats
    • Lunge with weights to Station 2. 
  • Station 2 – Shoulders
    • [x20] – Overhead Press
    • [x10] – Arm Raises (to the sides and to the front)
    • [x10] – Arnold Press
    • [x20] – High Rows
    • Farmer carry with shrugs to Station 3.
  • Station 3 – Back and Bi’s. This station was supplemented with 30 lb and 20 lb dumbells.
    • [x20] – Alternating Curls x 10 each arm. 
    • [x20] – Bent Over Rows
    • [x10] – Reverse Fly
    • [x20] – Alternating Hammer Curls x 10 each arm.
    • Bear Crawl with weights to Station 4. 
  • Station 4 – Chest and Tri’s. This station was supplemented with 50 lb and 40 lb dumbells.
    • [x20] – Dumbbell Chest Press 
    • [x20] – Isolated Chest Fly x 10 each arm
    • [x20] – Standing Tricep Extensions
    • [x20] – Bent Over Tricep Extensions
    • Rifle Carry weights to Station 5.
  • Station 5 – Full Body. This station was supplemented with 70 lb and 53 lb kettle bells.
    • [x10] – Woodchops x 10 each side
    • [x10] – Kettle Swings
    • Murder Bunny with weights to Station 1. 

At 0552, G String confirmed everyone completed each station and directed the group to recircle near the flags for some group work.

  • Group work:
    • V Sit Cross Jabs (IC) around the circle.
    • Oil Rigs (single legged dead lifts) with weights in hand, 10 per leg.
    • 5 weights burpees
  • Competition – Strongest Cheeks
    • Glute Bridge Hold w/ weights.  Add weight to final contenders until they drop. It came down to Sweet Roll and Mr. Hanky. Sweet Roll’s weights fell off and was DQ’d while Mr. Hanky continued to ask for more weight. Those are some strong cheeks… we then set on our cheeks and performed Sarpy Slammers. There was lots of good mumblechatter during this about squeezing our butt cheeks and calling people out on their form.

Name-o-Rama (see above list of PAX)

FNG’s: None

Announcements:  Food pantry collection. Veterans Day Ruck. Veteran Honored Beatdown at the Farm led by our veteran brothers. Korver VQ at the Bell Tower.

Prayers/Intentions: Sweet Roll’s coworker. Chloe. Crankbait and his M. Duracell with his interviewing of applicants, and all who seek employment. Knobs daughter in her surgery recovery.

Sarpy Swole Award: Presented from Crankbait to Mr. Hanky.


Switching to the first person… I told the PAX a quick story of my experience with my son from earlier in the week. In summary, it was a moment for me that I realized he is growing up and I need to learn to trust him and allow him to help.  Even more, I need to pump the breaks on jumping to my own conclusions.  This situation taught me a valuable lesson that I wanted to share with the group.  We need to allow others to speak their story before jumping down their throats with our own assumptions of what happened to any given situation.  I encouraged everyone to take an extra 5 seconds when their approached with a difficult situation that we feel we have all the answers, whether at work or at home, and hear from the others involved. Ask yourself, am I reacting out of my own anger and frustrations? Am I making assumptions? Have I listened to others and determined what’s best for us all to succeed? For some reason this COT was difficult for me to explain as I choked up in my words. I am realizing that sometimes I can be too quick to scold rather than giving my son the opportunity to explain himself. Further, I need to allow him to help when he feels that he can. I think what makes this story emotional for me is that he truly did help me and certainly helped (possibly saved) his little sister. To be a leader, you must also allow others the opportunity to lead as well.

G String led us out in prayer. 

Aye! G String

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