07/26/2023, 5:15 AM | Mount Olympus | Very, very humid & hot  

At 4:30 AM Animal House was greeted by Duracell, Razzle Dazzle and Schrute for some sMuprh action. Man, it was a sticky morning.  

11 PAX: Chernobyl, Duracell, G-String, Hacksaw, Ladybug, Rayban, Razzle Dazzle, Schrute, Styx, TI_85, Animal House. 

QIC:  Animal House  

5:15 AM          AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership.  

AH then recited the 5 core principles of F3 after the PAX reminded him to do so.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and the Credo, leave no man behind but leave no man where you find him.

There were no Friendly New Guy’s (FNGs), so we got started by moseying around the parking lot of Liberty Middle School and headed back to the shovel flags for warmorama. 

Warm-o-rama: Shovel Flags

  • 10 Side-Straddle Hops IC
  • 10 Tappy-Taps IC
  • 10 Forward Sun Gods IC
  • 10 Backwards Sun Gods IC
  • 10 Big Ones IC

Modified Cut a Flip with everyone leading one exercise

  • 5 Merkins on the block
  • 5 Chest Press

  Carry the coupons down to the Southwest corner of track.

Gorilla Challenge

  • OYO without stopping:
  • 8 Curls For Girls
  • 8 Squats
  • 8 Overhead Presses
  • 8 Tricep Extensions
  • Drop coupon for 8 Merkins.
  • Run to the top of the hill w/o Coupon
  • Repeat 4 times (I had it planned for 8 but wanted us to get to the next phase)

  We then headed to the football field at Liberty Middle School

Contra-Murder Bunny-Blockees

  • 1 Murder Bunny, 1 Burpee
  • Increase by 1 of each up to 10
  • Farmer carry back to the goal post and hold coupon above your head as the six finishes

This one hurt, my shoulders and forearms are trying to figure what happened to them. 

We then headed back to the shovel flags for: Mary:

  • Sarpy Slammers w/coupons

  Name-a-rama was completed which led to:


  • Rayban’s M
  • Johnny and his diagnosis
  • Chris & Tiffany’s pregnancy and her dizziness
  • If interested there is now a nutrition channel on Whatsapp, reach out to Duracell if interested
  • Pit Stop’s M Lindsey
  • Expectant Fathers and their M’s: Mortar, Simmons, Stranglehold,
  • Shockers VQ at the Steel Mill on Thursday

COT: You are never going to be 100% ready and it’s never going to be the right time, but that’s the point. It means that every moment is also the right moment.  If you want it, you just have to do it.  

Love you all brothers! Keep accelerating! AH

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