Date: 06/13/23 | Location: Sanitarium | Start Time: 5:30 AM | Temp: 60

Title: “Spartan”

PAX: (20) Mr Hanky, Boss Hog, Woodstock, Longboard, Rayban, Uncle Jesse, Duracell, Harding, Sweet Roll, Fun Dip, Feeney, Chernobyl, Parsecs, Double Dip, Dexter, Ear Tag, Squeaky Clean, Rooney, Irish Car Bomb

Q: G String 


PreRunners/Ruckers: G String, ICB, Parsecs, Double Dip, Rayban, Uncle Jesse, Ear Tag, Sweet Roll, Squeaky Clean, Boss Hog

At 0530, G String welcomed the PAX to the Sanitarium, stating F3 stands for fitness, followship, and faith.  He covered 5 core principles – it’s free, open to all men, always outside, it’s led in a rotating fashion, and it ends in a circle of trust.  He told them that we leave no man behind and no man where we found them.  G String stated the Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership and that he is not a professional. He claimed to not be a professional and asked that PAX modify as necessary.  He asked if there were any FNG’s _____.

Warm a Rama:

– 10 x Cherry Pickers (IC)

– 10 x Tappy Taps (IC)

– 10 x Big Ones (IC)

– 10 x Side Straddle Hops (IC)

The group moseyed down to the turf field. G String explained to the group what the workout would entail and the significance of it being the first workout since joining F3, performing it today with a little twist.


Repeat 15x

▪ Sprint 100 yards.

▪ 15 merkins.

o Repeat 10x

▪ Sprint 100 yards.

▪ 10 air squats.

o Repeat 3x

▪ Sprint 100 yards.

o Repeat 2x

▪ Sprint 100 yards.

▪ 15 merkins

▪ 10 air squats

▪ 5 burpees

“Omaha” – gathered at the middle of the field for a round of Sarpy Slammers. The group then moseyed up to the flags for the NOR and Nugent Flag Pass (ICB -> Squeaky Clean)

Name-o-Rama (see above list of PAX)

FNG’s: None

Announcements:  Blood drive on June 30th. Signup sheet on WhatsApp. 2.0 father’s day beatdown Saturday at the Pit. Options for assisting – Signup sheet on WhatsApp. 

Prayers/Intentions:   Sean Gray. Rollbar’s kid in NICU. Other expecting parents. Double Dip’s M in Belize on mission trip. CWS coming to town this week – stay safe and prayers for police force. 

COT:  Switch to first person… 

“Do not live a frictionless life. Find challenges worthy of your efforts.” I remembered this from the COT that JC shared a year ago at this site when I first posted to F3 and it’s stuck with me.  He shared his experience in receiving coaching for his marriage and compared it to how professional athletes, who are the best at what they do, still have coaches to continue to improve in their role.  This teaches us to change the perspective of seeking help.  It is not a sign of failing, but a sign that we are trying to improve. Continue to challenge ourselves in all aspects of our lives. 

G String prayed us out.  


Leave a Reply