November 18, 2022


Q: Black Lung

Count: 9

PAX: Beta Max, Bloodshot, Angry Note, Stella, Ice-T, Woody, Bobsled, Caruso,  Black Lung. 

5:30 am: Welcome!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

5 Core Principles. 

Disclaimer: Black Lung is no professional – An exercise enthusiast at best. 


25 SSH IC and 25 Air Squats



Step ups: coupon on shoulder and step up to bench 

Squats: coupon on its side. Sit on coupon and stand back up. 

50 step ups

50 squats

Run 80m down and back 

40 step ups

40 squats

Run 80m down and back 

30 step ups

30 squats

Run 80m down and back 

20 step ups

20 squats

Run 80m down and back 

10 step ups

10 squats

Run 80m down and back 


25 seated push press with coupon

25 merkins on top of coupon

25 SSH

Repeat 20-20-20, 15-15-15, 10-10-10, 5-5-5


MARY – sit on coupon with legs off the ground through announcements and prayer requests 


Announcements: Bobsled VQ at Oscar Mike at Tranquility Park.


Continued prayers for Tin Cup and Pit Stop. 

Prayers for all college students traveling home this week.  

Angry Note’s daughter Emma is having hip flexor surgery. 

Swiper’s daughter Chloe is having difficulty with anxiety and needing prayer. 

COT: The So-What Strategy. I learned to implement this as a caretaker for adults with severe disabilities which can be a tiresome population to work with.  16 hours shifts were quite taxing and then we’d do it again the next day. I watched my co-workers let their days get totally dismantled over little things like a client not closing their drawers all the way when putting away laundry. When a difficulty or frustration arose I learned to ask myself 4 questions before I responded – are they hurting themselves, are they hurting someone else, are they hurting property, or is this just really really annoying. And when it’s just really annoying (and that was most common), you say “So What” and move on. Quite a freeing feeling to let yourself be annoyed and move on. It’s a good thing to teach children before long car rides where they want to annoy each other over little things like looking out one another’s windows. Short and sweet COT. Just say So What to annoying stuff. 

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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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