The Combine
AO: The Berm
Friday August 20, 2021 @ 0515 AM
Weather: Mid 70’s and slightly humid
PAX (28): Gump, Mellencamp, Superfly, Skipper, Arm Bar, Slick, Cheap Seats, Mufasa, Second Chance,
LPC, Scoober, Thor, Cradle, Doppler, Barn Door, Happy Camper, Speed Square, Kobayashi, Cuban, Hard
Hat, Paramount, White Claw, Wentworth, Roll Bar, Splinter, Blades of Glory, Gator, Moon Man
FNGs – No FNGs
Q: Moon Man
Moon Man
Arrived in gloom nice and early to set up base camp for what was hopefully a drooling beatdown.
There was a good amount of pre runners and coupons were starting to pile up (thanks Hard Hat for
having extras)!
0515! Welcome to F3 and The Combine (hardest working AO), my name is Moon Man and I will be
your Q this morning
F3 = Fitness, Fellowship, Faith
Mission = to plant, grow, and serve small workout groups for the invigoration OR re-invigoration of
male community leadership
5 Core Principles = free of charge, open to all men, always held outdoors, peer lead, end with Circle
of Trust
F3 has a Credo: Leave no man behind, but leave no man where you found him
For the next 45 minutes, while I am not your friend, are intended to be a rough and tough first F
however, I am not a professional and you need to modify any parts of this beatdown as necessary
Warm-A-Rama (everyone grab coupon and mosey to east goal area) Did one mosey together
around track splitting up exercises at about half way point
o SSH 20 IC
o Sun Gods w/ Calf Raises 10 each IC
o Tappy-Taps 10 IC
o Big Ones 10 IC
Pre-Thang (between east goal and hill over fence – in groups of 2 we would do one round
TOGETHER). Thank you Mufasa for correcting my workout a few times for me ��
o Group 1 – Outside of track, using coupons for ALL exercises
Alternating Shoulder Taps – 10 IC (feet on coupon)
T Merkins – 10 (feet on coupon)
Dips – 10 (using coupon)
Then hop over fence and run backwards up hill to relieve Group 2
o Group 2 – Top of hill (rinse & repeat until pushed)
Jump Tucks 10
Gorilla Humpers 15
Bobby Hurley’s 20
When released, crab walk down hill, jump over fence, and perform coupon exercises
on track
Thang (2-man grinder on football field). One guy will do exercises listed on sheet (rinse & repeat)
and the other guy will run backwards to 75, perform 4 burpees, then sprint back to partner to
release him.
Exercise’s w/ Coupon, pick up where you left off from previous round (then rinse & repeat) 20 each
and all done using Coupon (yes even abs, but just resting your feet on coupon).
Dips
Curls
Big Boy Sit-Ups
Sumo Squats
Bent Over Rows
Straight Arm Calf Raises
LBC’s
Overhead Triceps Extensions
Mountain Climbers
Post-Thang short mosey back to East goal line and with Coupon we got down and back up several
times to Moby – Flower (Remix) as we performed CO-DMC (Dips, Merkins, Curls. Pax alternated
based on audible called for workout and shared coupon ½ way through.
Mary hauled coupons back to shovel flags
Heels to Heaven 15
American Hammers Rancid 2X
Count Off, Name-O-Rama, & no FNGs to name
Announcements – 09/11 is 24 hour ruck let Rollbar know if you have questions, Boys Town opening
next saturday w/ a two hour workout to explore the campus, Apex monthly fitness test tomorrow @
Aldrich and next Tues @ Pit
Prayer Requests taken
COT – The entire point of todays COT was to expose Shield Lock, what it means, what it does for
you, and how it’s helped. Moon Mans shield lock is Doppler, Thor, Patton, & Short Sale. Doppler
and Thor were asked to step forward. Doppler was asked about how he initially got involved in a
Shield Lock and what that process was like. Thor was asked about what a Shield Lock has helped
him with the most. Moon Man then wrapped up the short COT with advice for anyone interested in
Shield Lock. Moral of this COT is that Shield Lock is an amazing tool that will help hold you
accountable but also have other men to lean on through good and bad. This is important and so is
proximity. Moon Man is fortunate that his Shield Lock will help with the transition to being virtual
soon. Shield Lock can help with your King (fitness), Queen (what you eat), & Jester (anything
negative that you might struggle with). Thank you both for stepping up when being called on during
COT to share your experiences!
Prayer – Pax took a knee and Gator led men out on prayer (thank you Gator!)
Moon Man~AYE!