AO – Mission Forge

Q – Ketchup

PAX – White Claw, Jump Street, Lincoln Logs, Obi-wan, Escobar, Painkiller, Yogi, Tax Man, Schnazberry, Griswold, Dr. Thunder, Kickstand, Tea Party, Vlasic, Paramount

The Q promptly called a start to the morning at 5:30 AM, introduced himself explained 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…where there weren’t…and stated the disclaimer. 

While not stated during initial announcements, based on the last Q, the QIC had failed to allow for adequate mumble chatter.  As such…today was set up to allow for copious amounts of discussion during all aspects of the beatdown. 

Q then sorted everyone into groups of 4 and 5 as we had an odd number and told the group that this is the PAX they will be with for the entire morning and that today was going to be as hard as they wanted to make it.


We circled up at the flags for Warm-a-Rama where we completed the following:

  • Side Straddle Hops – 10 IC
  • Tempo Merkins – 10 IC
  • Tappy Taps – 10 IC
  • Big Ones – 10 IC
  • Michael Phelps – 10 IC
  • Cherry Pickers w/calf raises – 10 IC (Switch at 5)

Following warm-a-rama we moseyed to the hill on the far north side of the site. 



It was as this time we had some stragglers show up so our initial team breakout required re-organization which resulted in the PAX having to do the hardest thing we do in the morning…count.  We got through this and ended up with 4 groups of 4. 

1 PAX Bernie Sandered up the hill and did 15 Monkey Humpers IC while the remaining 3 PAX stayed at the bottom and AMRAP’d exercises.  We completed three complete rounds for each group and the AMRAP Exercises were as follows:

  • Hydraulic Squats (Round 1 and 3)
  • Bobby Hurleys (Round 2)

Once done we moseyed to the Basketball Court and lined up on the West Sideline. 


With the same group, 1 PAX bear crawled to the other side of the court, did 15 dry docks and bear crawled back while the remaining 3 PAX planked.  Once through one cycle, the movement switched from Bear Crawl to Crab Walk.  Once through two complete cycles, we moseyed to the south soccer field. 


The PAX lined up on the north end line.  1 PAX ran to the south end line and completed 15 Bobby Hurleys while the remaining PAX did LBC’s and Big Boys.  To cycles were completed.  Once done we had a little bit of time so we worked in some interval sprints on a 20 second cycle.  I have no idea how many we did other than I know by the time I was done snot was running down my face and I was snorting like a show pony. 

At 6:07 – Omaha was called


For Mary we did the Q’s signature 6-inches followed by one round of American Hammers. 


During Name-o-rama – Q redeemed himself and didn’t forget anyone.  Seems like a small issue but was really a large victory for him. 

Prayers and Announcements

Pit Stop’s M, Lincoln Logs Daughter

Announcements – Many – refer to Slack. 


For the COT Q shared that as we are coming to the end of the year now is the time to re-evaluate your goals.  Don’t set resolutions…set goals and don’t forget to set goals that focus on you and not others. 

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Mission Forge

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