The Catamount Complex

Tuesday 06 DEC 2022 0515 hours

Tuesday December 6, 2022, 0515 hrs sharp we started. It was (26)°, light wind, with a feel like temp of 18°.  

The workout started with the F3 mission statement  — The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

5 core principles

      1.    Free of charge (1 burpee)

      2.    Open to all men (2 burpees)

      3.    Always held outside (3 burpees)

      4.    Led in a rotating fashion (4 burpees)

      5.    And ends in a circle of trust. (5 burpees)

Credo:  “Leave no man behind, but leave no man where you found him.”

Safety disclaimer,  Q is a professional, modify as necessary for there is a real risk of injury!

PAX members:  actual total was never the same. Every time we counted we were plus or minus PAX. For sure we had Farva, Black Tuesday, Bobsled, Baby Shark, Stapler, Ditty, Schrute, Kickstand, Amadeus, Busser, Low Flow, and your Q Irish Car Bomb

For our warm up ……. The group was led to the football field end zone. We did the following warm up exercises:

          15 SSH (IC)

          15 Cherry pickers (IC)

          15 Imperial walkers (IC)

          15 Tappy Taps (IC)

          10 Slow big ones (IC)

For the pre thang, we moused to the press box building. We held some wall sits for an unknown about of time since we couldn’t count. Then switched it up to balls to the wall. We then tried to repeat this. The group bear crawled to the opposite side of the press box and we figured out we should try to count in cadence (still undetermined time and count) for more wall sits and balls to the wall. We returned to the front side again bear crawling. This time we did donkeys kicks on the Q’s up and another round of walls sits.

For the Thang, we split into six groups of two.  We did a “I go, you go, we go together“ style workout. The first exercise was 10 burpees while your partner planked. Then switch. Then 10 together. Run a lap. Round two was 10 shoulder taps (IC), partner plank, 10 shoulder taps with a merkin together, run a lap. Round three 10 alternating lunges (IC), partner plank, then switch, 10 lunges with a squat, run a lap. Found four, 10 Cherry pickers (IC), partner plank, switch, 10 pickers with over head clap together, run a lap. Rinse snd repeat. At approx 0558 Omaha was called and we returned to the flags for 6 minutes of Mary  

At the shovel flags the PAX completed two rounds of Sarpy Slammers (somehow we only did 23).

YHC asked for announcements and prayers:

Kickstand VQ at main stage, 311 theme. Blood drive 12/23. Bellevue Walmart for Christmas shopping. Mental battle Saturday at scooters (192 dodge). iMac at BellTower VQ. January murphs for Queen Service.

Mr Deeds for his mental health battle. Pit Stop & M. Tin cup. Young family, battling cancer. Schrute and 2.0 Addison. Anderson family with child.  Swiper’s 2.0’s Chloe & Haley




A young girl was walking along a beach upon which thousands of starfish had been washed up during a terrible storm. When she came to each starfish, she would pick it up, and throw it back into the ocean. People watched her with amusement.

She had been doing this for some time when a man approached her and said, “Little girl, why are you doing this? Look at this beach! You can’t save all these starfish. You can’t begin to make a difference!”

The girl seemed crushed, suddenly deflated. But after a few moments, she bent down, picked up another starfish, and hurled it as far as she could into the ocean. Then she looked up at the man and replied,

“Well, I made a difference for that one!”

The old man looked at the girl inquisitively and thought about what she had done and said. Inspired, he joined the little girl in throwing starfish back into the sea. Soon others joined, and all the starfish were saved. 

Moral of the story is it only takes ONE person to make a difference in someone else’s life. Be that person .

YHC then took the group out in prayer.

Aye — ICB

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