Wednesday 16 NOV 2022 0515 hours

Wednesday November 16, 2022, 0515 hrs sharp we started. It was 19°, about 15 mph wind, with a feel like temp of 6° and powder snow on the ground.

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, Q is a professional, modify as necessary for there is a real risk of injury!

PAX members: Cop-a-Squat, Crankbait, Amadeus, Bobsled, AC Slater, Boss Hog, Fun Dip, Double Dip, Invictus, G-String, Ditty, Dozer, Chernobyl, and Irish Car Bomb (Q for the day) and one FNG

For our warm up we carried our coupons down the parking lot to the grassy lot on the north side, near Lincoln Street. Once there the group was led in the following warm up exercises:
15 SSH (IC)
15 Cherry pickers (IC)
15 Imperial walkers (IC)
15 Tappy Taps (IC)
10 Slow big ones (IC)

For the pre thang, YHC had the group use their coupons as a step and we started with some step ups to the song One More Time, every time they sing one more time complete a blockee.

We lined up in the grass along Wittmus St for a plank style string of pearls with 45 lb sand bag pull through. We went to the top of the hill after pulling the sand bag with our right arms. Moseyed down the hill facing the other direction and then pulled the sand bag through with our left arms.

For the Thang, we split in half. Half Murder bunny up the grassy hill and half down the hill. We all met in the middle, about 25 yards. Once at the middle of the hill we did 50 mountain climbers, 40 curls for the girls, 30 overhead presses, 20 squats

Omaha was called and we walked back to the shovel flags for some Mary. The PAX was instructed to set their coupons up tall or modify on their side. IC we did legs up and over the coupon for 15 times. Then while holding our coupons in an up bench press way we did knee raises to our coupons for 10 total. Finally 15 hammers.

YHC asked for announcements and prayers:
Double Dip ➡️ Swiper flag pass at
Continue Can food drive for Tri-City
food bank
Turkey trot on Thanksgiving 5k, 10k, half
Apex Saturday at The Pit with Ditty
VQ Oscar Mike @ tranquility with

Prayers for Winter athletes and coaches. Continued Mental health battle during the holidays. Cade, PAX member’s son.


Continue to lean in on HIM’s and clear your mind so that you aren’t destroyed from the inside.

YHC then took the group out in prayer.

Aye — ICB

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