December 5, 2022 – Octogon – Stapler

PAX (15): Bovine, Beta Max, Larry Legend, Black Flag, Tooner, Wentworth, Zeebo, Honey Stinger, Smash Mouth, Low Flow, Edison, Slow Pitch, Flowers, Golden Pike, Stapler

Mission: Is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Core Principles:

1) Open to all Men

2) Free of Charge

3) Held Outdoors

4) Led in a rotating fashion/I am not a professional so modify as needed.    

5) End in a Circle of Trust



15 Side Straddle Hops (IC)

15 Cherry Pickers (IC)

15 Tappy Taps (IC)

15 Big Ones (IC)

15 Sun Gods Forward/Reverse (IC)

15 Goof Balls (IC)

Pre-thang- 1 Lap Mosey around the school then will meet over by the stairs. 

The Thang: Partner Up: One Partner Starts with the first exercise below while the other partner runs down the stairs, around the light, then back up the stairs to relieve your partner.  The partner will switch roles and then continue down the list.  

– Low Dollies (AMRAP)


– Merkins (AMRAP)

– Pickle Pushers (AMRAP)

– Mountain Climbers (AMRAP)

— Flutter Kicks (AMRAP)

– Monkey Humpers (AMRAP)

– Bobby Hurley’s (AMRAP)

– Squats (AMRAP)

– Bonnie Blairs (AMRAP)

– Burpees (AMRAP)

6:05: Omaha!!! Mosey back to Shovel Flags.

Rancid Style Hammers: 15



Prayers: Pit Stop’s M, Lindsey

COT: Family

There are several characteristics that are generally identified with a well-functioning family. Some include: support; love and caring for other family members; providing security and a sense of belonging; open communication; making each person within the family feel important, valued, and respected.

I am happy to be part of this F3 family and every time I get a chance to lead you gentlemen, I am humbled to do so and proud to call you guys my family.  

Thanks for coming out!

Fomaha - 3871 posts

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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