AO – The Maize

Q – Ketchup

PAX – Vlasic, Sasquash, Da Fridge, Storm Chaser, Gator, Obi-Wan, Fine Print, Thumper, Packer, Hard Hat, Kryptonite, Lincoln Logs, Pit Stop, T-ball – Turtle. 

The Q promptly called a start to the morning at 5:30 AM, introduced himself and thanked everyone for making the correct life choice and coming to the Maize this morning.  Q then went on to explain the following:  F3 stands for Fitness, Fellowship and Faith.  F3 exists to plant serve and grow small work out groups for the invigoration of male community leadership.  F3 has five core principles – we are open to all men, we are free of charge, we always meet outside, we are led in a rotating fashion and we always end in a circle of trust.  It was also at this point the Q mentioned that here at F3 we never leave a man behind but we will never leave a man where we found him.  Q asked if there were any FNG’s and we were off!

We then set off on a Mosey to the basketball court for Warm-a-Rama where we completed the following:

Tappy Taps – 15 IC

Michael Phelps – 15 IC

Yodel Thrusts – 10

Groin Stretches – 10 IC

Cherry Pickers – 15 IC

We stayed on the BB court for Warm-a-Rama.  Pax Partnered Up and we completed the following:

Partner 1 ran to the other side of the court and did 15 monkey humper in cadence and ran back.  Meanwhile Partner 2 stayed put and completed exercises until their partner got back and then they switched. 

Exercises were:

100 Copperhead Squats

100 Big Boys

In typical fashion – Fine Print made me realize the pre-thang was lacking in mumble chatter…my bad…will fix for the next Q. 

Rep Count was Cumulative

After the prethang we moved over to the football field for the Thang.

5 cones were set up in a Star Pattern and with 1 cone at the center.  The group would complete the exercises at their cone, bear crawl/crab walk to the center cone where they completed 5 burpees and then bear crawled/crab walked to the next numerical cone.  Cone Exercises were as follows:

Cone 1 – Coupon – 30 Curls

Cone 2 – No Coupon – 15 Hydraulic Squats IC

Cone 3 – Coupon – 15 Thrusters

Cone 4 – No Coupon – 20 Big Boy Situps

Cone 5 – Coupon – Tricep Extensions

AT 607 Omaha was called and we adjourned to the flags for Mary

Q elected to skip 6 inches and we did one round of hammers


During Name-o-rama – Q failed to do his job and left a man out of the video…Turtle.  In the Q’s defense he was standing next to Vlasic and they had the same clothes and both have a beard and it was hard to tell them apart even though they were separated by 20 years….regardless the Q left a man behind and it was unacceptable. 

Prayers and Announcements

A lot…


Q shared a story about how he was recent in Colorado for work and was at a starbucks waiting for a client to show up.  Once they arrived we left to head to a job site and in the process, the co-worker I was with pulled out of her parking spot and almost cut someone off that was coming into the lot.  The other person was upset, honked and started yelling.  I yelled back which escalated the situation which ended with him telling me to F-off and me telling him to Eat S%^* as he drove off yelling more profanities at me.  For a while during that day I didn’t think anything about it, however after a while it dawned on me that all that happened at 745 in the morning.  And for that guy to be that spun up that early in the morning…something had to be going on in his life…and rather than me calming the situation down…I escalated.  Escalation is rarely the answer and in this case I should have done more to calm things down. 

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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.

The Maize

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