Workout F3

June 26th 2023| Sanitarium  |PLHS| 60 degrees and cloudy

#’s Pax: 24

QIC:  Double Dip

5:00am      Pre-Run: Double Dip, Fun Dip, Firewalker, Ladybug, Uncle Jessie, G string, Tenacious D, Animal House

5:30am Welcome – F3 stands for Fitness Fellowship and Faith.  The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – Zero

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:33am Warm-a-rama: 

Parking lot

  • 15 side straddle hops
  • 10 sun gods forward and back
  • 15 high knees
  • Static stretches
    • Hang for a 10 count
    • Spread legs down the right for a 10 count
    • Quad stretch with right leg for a 10 count
    • Quad stretch with left leg for a 10 count

5:40am Pre Thang- 

  1. Balls to the wall – 3 rounds of the following:
    • 10 Alternating shoulder taps
    • 10 Australian mountain climbers
    • 10 dry docks
    • 10 side straddle hops

5:50am The Thang – on the front round blocks: (follow the leader style)

  • Hops:  forward, side, side
  • Merkins/side crawl
  • Lunges taps
  • Plank hand taps 


Mary – pick for packs members to do 26 of an Ab exercise.

  • Uncle Jessie picked heels to heaven
  • Feeny picked LBCs
  • Tenacious D picked frozen Freddie’s 

At 6:08 am 

  • The Name-a-rama: Animal House, Tenacious D, Big Rig, Wood Stock, shocker, Rooney, MoTown, Uncle Jessie, Ladybug, Ischiro, Feeny, BackDraft, Squeaky Clean, Truck Stop, Chernobyl, G String, Fun Dip, Mortor, LongBoard, Parsecs, Harding, Durecell
  • Announcements:
    • Blood drive on the 30th
    • Congrats to ladybug on the recent marriage
    • Clothing drive for the 1776 check slack
    • Nugent flag from G String to Tenacious D.

Prayer Requests:  

  • Give us the strength to help those in need.


  • Story: I was at my daughters softball game this weekend.  She plays U12 softball for the Thunder and she is on a pretty good team. They win more than they lose and when we face a very god time it’s usually a 50/50 shot we will win. I’m watching her play and it’s starting to irritate me the way she is not following through with her batting technique.  The more she goes up to bat she is irritating me more and more.  I’m thinking about all the things I’m going to say to her when she finishes her game.  Then I told myself to not say anything and just tell her good job.  Well I told her good job and I can sense she was not feeling the best about her performance.  I still desired not to say anything.  We came home and did some work around the house and then they had some free time.  I was going to ask her about how she thought she did, but I found her outside hitting balls off the tie.  She then came and asked me to look at her swing and she was correcting herself.  I’m glad my emotions didn’t get the best of me and my 12 year old is figuring life out before my eyes.

Things I’m teaching my 3-year-old, 12 year old or teach to 42-year-olds:

  • Just because you don’t get what you want doesn’t mean it’s someone else’s fault.
  • A strong emotion is not a valid justification.
  • Sometimes your feelings need to take a backseat.
  • Circumstances don’t remove your responsibility.
  • If you want to get better at something, you have to practice it, or it won’t get better.
  • Sometimes you’ve got to clean up someone else’s mess.
  • The best way to get someone to treat you better is to treat them better first.

By Brain Kight

Aye! Double Dib

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