Date: 12/16/22 | Location: Golden Spike | Start Time: 5:30AM | Temp: 20, felt like 6.

Title: “The Ups and Downs”

PAX (10) : Golden Pike, TC, Tincup, Tuner, Johnny Bravo, Waterboy, Naughty List, Oompa, Convoy, FDIC

Q: G String

Pre Runners: G String, Tincup, Oompa, Golden Pike

At about 4:45 am, G String arrived to the parking lot of Golden Spike, greeted with blustery winds. He began setting up the stations for the grinder while getting a feel for the unfamiliar lands. The four pre-runners gathered at the flags at 5 am while Golden Pike and Oompa attempted to brace the flags to prevent them from falling to the ground from the wind – fail. Golden Pike was battling a cough and decided to skip the running. The other three took off for a short loop around the high school property. It was determined that this was the safest route to avoid slips.

PAX slowly began shuffling to the flags as they battled the wind and cold hitting them in the face.  Hugs and knuckles commenced, while Oompa took a minute prior to 5:30 to announce that this was not only G String’s first Q at Golden Spike, but also his first time there. The PAX seemed intrigued and asked for a good dirty story of how the name G String was given and to their disappointment, got nothing of the sort. At 5:30, G String began by announcing that F3 stands for Fitness, Fellowship, and Faith. Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership.  The 5 core principles were covered– it’s free, open to all men, always outside, it’s held in a rotating fashion, and it ends in a circle of trust. G String covered the motto of F3, stating that we leave no man behind and no man where we found him. He disclaimed to the group that he is not a professional. No FNG’s were present. The group circled up for a short WaR.  

Warm a Rama:

– 15 x Cherry Pickers (IC)

– 10 x Sun Gods forward then backward (IC)

– 10 x SKOL claps

– 10 x Raise the Roofs

– 10 x Tappy Taps (IC)

– 10 x Big Ones (IC)

Before heading to the west parking lot for the first grinder, G String explained that they would be carrying one 53 lb kettle bell the entire time, taking turns and ensuring it never touches the ground. Rather than performing the burpees with a kettle bell, he who held the weight at that time would perform kettle bell swings or goblet squats. 


THE-THANG Part 1: West Parking Lot Grinder

– Numbered off as 1’s and 2’s to create two groups. 

– 1’s stayed at the island and performed AMRAP exerciseswhile 2’s moseyed down the parking lot row to the other island, performed 5 burpees, and returned. The groups cycled through the AMRAP exercises while switching the mosey. 

– AMRAP Exercises included Air Squats, Bobby Hurleys, Bonnie Blairs, Monkey Humpers. 

Upon completing the four islands, the PAX moseyed to the south parking lot for the second grinder. 

THE-THANG Part 2: South Parking Lot Grinder

– 1’s stayed at the sidewalk and performed AMRAP exercises while 2’s moseyed to the flagpole, performed 5 burpees, and returned. The groups cycled through the AMRAP exercises while switching the mosey. 

– AMRAP Exercises included T Merkins, Hand Release Merkins, Heel Taps, Big Boys, and Shoulder Taps. 

Name-o-Rama (see above list of PAX)

FNG’s: None

Announcements:  CASUP January 28th. Blood Drive next Friday. Fairy Nectar traveling to Casual Pint for 2nd F later today. Oompa playing tuba for Christmas cheer at Mangelson’sbetween 5-7 pm today. Creighton Prep’s Operation Others tomorrow 9 am – 12. 

Prayers/Intentions: Biff back surgery. Oompa’s mother Cheryl. Anyone getting hit with the Flu these days. Tincup. 


Switching to the first person… I explained to the PAX of our family’s decision the past year to have my M stay home when we had our third child. This was the best decision for us financially, and mentally; however, after a year of just one income we found ourselves in a bit of a financial struggle as we approach the typically expensive holiday season. While we made changes and are (hopefully) making it back to normal, this tough time was a blessing in disguise. We’ve had to pass on many simple pleasures in life, such as F3 gear, coffee, or lunches, it’s opened our eyes to what’s important and that’s time together. This is free and it’s what our children will remember most, not the materialistic things we can buy with money. I encouraged the group to do their best as this holiday passes to remember that time is our greatest, most valuable gift and try not to get wrapped up in buying things. We aren’t guaranteed tomorrow so enjoy the day with those we love! 

G String led us out in prayer. 


G String

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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.

Golden Spike

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