Thursday, July 12th, 2023 | The Danger Zone | 5:15 AM | 74 degrees | Wind 7 mph

“RACHEL Tribute” 

PAX (15): Black Tuesday, Rayban, Mr. Hanky, Echo, Boss Hogg, Levy, Rooney, Whale, OG Kickstand, Woodstock, Farva, Animal House, Low Flow, Schrute, Icy Hot

QIC: Schrute

Pre-Murphers (6): Tenacious D, Animal House, Boss Hogg, Woodstock, Icy Hot

Pre-Runners (3?): Black Tuesday, Farva, Low Flow

Schrute welcomed the Pax to F3 – F3 stands for Fitness, Fellowship, Faith

Schrute shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.

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

Schrute covered the motto and asked if there were any FNG’s. Nope.

Schrute informs the group he is not a professional

Schrute tells the PAX to circle up for some quick Warm-O-Rama

  • 10 Tappy Taps IC
  • 10 Big Ones IC
  • 10 Cherry Pickers IC

Pre-thang (string of pearls)

Schrute instructs the PAX to go towards the stadium and down the stairs, but stop before the track.

  1. Racoon Crawl – Narrow-grip crawl distance of stadium bench.
  2. Alligator Merkins – start at bottom of bleachers, up to top

Mosey around the stadium.  Stop on opposite side for some quick wall exercises.

  1. 8 Chicken Peckers IC
  2. 8 Hip Slapper IC – Balls to the wall, raise one hand and slap same side hip while balancing on other hand.

Continue to mosey around the south side of the stadium, we stop just inside the fence for:

  1. 8 E2K IC (each side) – then we head down the stairs to the track.
  2. 8 London Bridge IC – Plank w/ head facing the wall.  Cadence, move one hand up to the wall, then the other hand to the wall (so your balanced against the wall with both hands) then move one hand to the ground and the other hand to the ground

Schrute then instructs the PAX we are going to begin the THANG.  First take a lap around the track then complete the exercises on the sheet.  Rinse & Repeat.

The Thang:

  1. Ranger Merkins 7x
  2. Australian Mountain Climbers 12x IC
  3. Carolina Dry Docks 15x
  4. Heals to Heaven – 7 IC
  5. E2K – 12 IC each side
  6. LBC’s – 15 IC

PAX got through the exercises 3 times and Schrute called Omaha at 5:50 AM.


  • Heals to Heaven 15 IC
  • Sarpy Slammers Rancid Style IC

Name-O-Rama took place with PAX running through the Power Blast (video:, with Black Tuesday & Rayban repping the Butterfly Effect shirts in honor of RACHEL (see COT).

Schrute then instructs PAX to mosey back to the flags.


  • Murph Challenge going on
  • Oscar’s VQ Friday at Fancy Feast

Prayer Requests

  • Schrute asked PAX to have his family in their prayers on this day
  • Black Tuesday co-worker Randy
  • Echo’s client, reminded to give grace to others

COT – Schrute shared a story about his younger sister unexpectedly passing 8 years ago and what he remembers about the first time he met her.  He explained the first letter of the exercises both from the string of pearls and the beatdown spelled her name.  The counts represent the years she has been gone (8 years) and her heavenly birthday (7/12/15).  He tells a story about the first time he met her, when she came home from the hospital after being born when he was in kindergarten.  He tells the PAX how her legacy is important to him, and to honor that legacy he has led a workout for the last 3 years.  The butterfly has become a symbol for Rachel and why he asked PAX to wear the Butterfly Effect shirt.

He thanked the PAX for being there to help honor her legacy.

Schrute took the PAX out in prayer.

Aye – Schrute

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