Date:  11/29/22 

Weather:  31 degrees, 25-30 mph winds 

9 PAX:  Wentworth, Stripes, Kielbasa, Almost Famous, Cataracts, Skipper, Room Service, Pantyhose, T-ball 

Q: T-Ball  

YHC rolled up to the massive expanse of the Trident with no clue where I was going or what was going to happen besides some laughs, sweating and movement! I was very impressed with the options at this AO, but easy to drift away from the lone flag as I was on a Q-swap with Slick today. Was excited to see 3 cars already in the lot, with Pantyhose, Cataracts, and Wentworth finishing up the prerun. I had to get a sidebar with Wentworth to figure out where we could go to find a nice hill and he obliged, guiding me from place to place—the map doesn’t do the area justice. Need to study up next time. 

9 PAX in total arrived to hear me holler over the wind the F3 Core principles, Mission statement, Motto, and Credo, as well as exercise disclaimer. There were no FNGs.   

Warm-o-rama: We circled up at the lone Whetstone flag and proceeded to do 15 of each exercise for WOR—SSH, Butt Kickers, High Knees, Jump Squats, Tappy Taps, and Big Ones.  

Pre-Thang:  Proceeded to run to the east to the far road beyond Summer Kitchen and then headed down the road to the south in the direction of the roundabouts. We stopped at each round about for exercises at each.  

  • Round about #1: 20 Merkins, 20 Jump Tucks, 20 Heel Touches, 10 burpees 
  • Round about #2: 20 Carolina Dry Docks, 20 Bobby Hurleys, 20 WWIs, 20 Mountain Climbers 
  • Round about #3: 20 Werkins, 20 Apollo Onos, 20 LBCs, 20 Groiners 

The Thang:  Once the 3 roundabout exercise rounds were completed, we headed to the wooden walkway at the bottom of the hill and headed east to the far end of the AO to the street, where we counted off into groups of 2. Group 1 stayed at the bottom of the hill to do AMRAP exercises, while group 2 ran to the top of the hill to do 15 Monkey Humpers IC as a group, before heading down the hill to switch with group 1. Exercises AMRAP listed below. We had some great mumblechatter about property taxes and the history of the land formerly known as Ironwood. Thanks to the fellow PAX, YHC learned quite a bit (as usual—just keep quiet and listen to guys way smarter than me!) 

  • Heels to Heaven, Carolina Dry Docks, WWI Big Boys, Werkins, Alternating Lunges, Box Cutters, Burpees, Bobby Hurleys, Imperial Walkers, Low Dollys, Groiners 

We only made it through the first 3-4 exercises before Omaha was called at 6 am sharp due to the fact that we were now in another zip code and needed to get back to the flags before the sun rose. 

The PAX enjoyed a nice mosey back to the solo flag where we completed 6 MOM with 15 Box Cutters, 15 Elbow to Knees both sides, and 2 rounds of American Hammers. 

Prayers/Announcements: Prayers for family member of Stripes, Kielbasa’s aunt Claudia, Almost Famous’ grandma, and reminder for upcoming Ignite Men’s Retreat—sign up info on Slack. 

Circle of Trust: My COT was reflecting on the benefits I’ve experienced being in a Shield Lock and leaning into more transparency, vulnerability and being a better friend. The Daily Coach (one of my daily reads and highly recommend it) just had a story about Frank Sinatra and his friend Patsy. Patsy ran an italian restaurant and the story was about Frank SInatra in the early 1950s. He had few true friends and all of the people who were by his side and in his entourage were long gone when his career was in the tank in the early 1950s. His friend Patsy listened to him complain about all of these so called “friends” that were no longer there for him. Frank asked Patsy to reserve him a table for the next night, not realizing that the restaurant was closed the next day for Thanksgiving. Patsy said sure, then invited all of his wait staff and cooks to bring their families the next day and Patsy would cook. Frank realized the next day that the restaurant was empty except for the staff and Patsy and then it dawned on him that Patsy opened the restaurant just for Frank. YHC encouraged the PAX to be a “Patsy” friend and highlighted the 5 main qualities of a true friend in the article: 1) mutual trust and vulnerability—having honest conversations and being transparent 2) Being willing to challenge each other with the truth 3) Making time for one another via phone, text, face time, in the gloom 4) Standing with them in times of trouble 5) Being non-judgmental.  

YHC led us out in prayer.   


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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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