Labyrinth|March 16, 2023|Zipline| AO –  | 48° and overcast

PAX: Chowda, Ozark, T-Ball, Unicycle, Barber Shop, Cheap Seats, Slow Clap, Barn Door

Q: Mulligan

Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core principles:

Free of charge

Open to all men

Always held outside

Led in a rotating fashion

End with a Circle of Trust

Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership.

Credo – Leave no man behind, but leave no man where you found them. 

Disclaimer: I am not a professional – modify as necessary.


  • Big ones
  • Runner’s stretch
  • Cherry pickers
  • Tappy Taps


  • No pre-thing

The Thang

  • Run to Northwest corner of Whitehawk Lake
    • 100 merkins
  • Run to approximately 197th and F Street
    • 20 Freddie Mercury’s
    • 20 Flutter kicks
    • 20 LBCs
    • 20 Heels to Heaven
    • 20 E2K
  • Run to Sprouting Minds
    • 80 Air Squats
    • 20 Prison Squats
  • Run back to Zipline



  • No Mary


  • Cereal drive
  • 2nd F opportunity at DJ Dugout on 180th and Q street today to watch March Madness today


  • No prayers  

Circle of Trust: Being a strong man

A brief COT in which I spoke about the importance for men to be strong enough to be vulnerable and how F3 has played an important and vital role for me personally in being able to let my guard down and discuss weaknesses and lean on PAX members for support to help get through rough times. I thank God for F3 and all the great men that are part of it that I’ve gotten to know.

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