Tuesday, December 27th, 2022 | Catamount Complex| 5:15 AM | 15 degrees | Wind 12 mph, Windchill 1 degree

“Set Goals For Yourself”

PAX (8): Bayside, Razzle Dazzle, Swiper, Farva, Invictus, Bunny Slope, Low Flow, Schrute

QIC: Schrute

Pre-Runners (7): Razzle Dazzle, Swiper, Farva, Invictus, Bunny Slope, Low Flow, Schrute

Schrute welcomed the PAX to F3, F3 stands for Fitness, Fellowship, Faith

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
  5. Ends with a Circle of Trust (COT).

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

Schrute covered the motto is to leave no man behind but leave no man where we found him

Schrute asked if there were any FNG’s?  No

Schrute shares with the group he is not a professional and modify as necessary.

Schrute tells the PAX that we are going to do a string of pearls of sorts, with exercises designed to challenge and push them.  Schrute asks the PAX to be thinking about their goals for 2023 while we are working out.

Mosey to the Schrack Field playground, stop for W-O-R


  • Tappy Taps – 10 IC
  • Michael Phelps – 10 IC
  • Cherry Pickers – 10 IC

The Thang: Series of Challenges

Exercise 1: Pull-ups AMRAP (partner up)

When not doing pull-ups count for PAX and encourage them

Farva wins with 33 straight pull-ups 💪

Mosey in front of St. Bernadette school, stop at Bell Tower (DONG) 🔔

Exercise 2: People’s Chair (wall sit), legs bent at 90 degrees for 2 minutes

Mosey towards football field, stop at bleachers

Exercise 3: 100 Dips without stopping, PAX took turns counting in sets of 10

Mosey down to field and halfway around track

Exercise 4: 100 Merkins, PAX took turns counting

Mosey halfway around track, through the snow, and stop at hill

Exercise 5: Jacob’s Ladder

Sprint up hill, do 1 burpee, back to bottom, sprint back up, do 2 burpees, repeat until you get to 7, then Al Gore until the Six is in.

Razzle Dazzle crushed it, finishing first!

Mosey to the opposite side of track, stop at press box.

Exercise 6: BTTW Handstand Pushups, AMRAP, touch forehead to ground on each rep

              Modification, Chicken Peckers, mosey to opposite side of track

              Farva wins with 20 handstand pushups 💪

Mosey halfway around track, through the snow again, stopping at the 50-yard line

Exercise 7: 10 broad jumps for distance

Mosey across the remainder of the field and to the West end zone

Exercise 8: 100-yard sprint, endzone to endzone

       Bunny Slope wins the race 🏃

Mosey back to flags

Mary: chill cut plank, while planking each PAX shares a goal for the new year.



CSAUP reminder, January 28th

Farva Murph this Saturday, December 31st @ The Pit

Prayer Requests:

Continued prayers for PAX, Tin Cup, Pit Stop


Find your inspiration

During beatdowns and pre-runs I have heard PAX talking about their goals for 2023.

Goal setting: research shows that you are 42 percent more likely to achieve your goals just by writing them down.

If you go a step further, write your goals down, write an action plan share the plan with a friend, you are now 76 percent more likely to achieve your goals.

Do these things and find a shield lock or an accountability partner to help keep you on track.

Razzle Dazzle closed us out in prayer


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