Paradise Island|April 12, 2023|One Pacific Place|AO –  |60° and clear

PAX: FDIC, Gunner, TC, Skipper, Sven, Honey Stinger, Tater Tot, Safe Ride, Stella, Honey Maid, Ice T, Chiclets, Retweet, Merch, Slow Pitch, Vandelay, Smashmouth, Brazilian, Tom Tom, Khakis, Tight Lip

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

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

Disclaimer: I am not a professional – modify as necessary. (I actually think I forgot that this morning)


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

Pre-Thang – None

The Thang – String of Pearls

  • First leg from One Pacific Place on Big Papio path to Christ Community church .75 miles
    • 20 merkin
    • 20 air squats
    • 20 LBCs
  • Second leg back from Christ Community church north to Ameritrade 1.3 miles
    • 20 werkins
    • 20 alternating lunges
    • 20 flutter kicks IC
  • Third leg south down Big Papio path back to north end of Regency apartments. 1.95 miles
    • 20 Diamond merkins
    • 20 Alternating Side lunges
    • 20 Big boys
  • Around Regency lake and back to One Pacific Place about 3.00 miles



  • American Hammers rancid style


  • 4/22/23 – 5  Year convergence.  All week there will be lunches and happy hour opportunities to meet up.  
  • Free to bleed Friday 4/21 and donations for coffee


  • For KOAs family as he lost his nephew, Gabe.
  • For Mulligan’s son Xavier for depression, anxiety, and addiction

Circle of Trust: Surrounding yourself with the right people

The topic of our Q-source today was regarding mentorship, both being a mentor and being mentored. I just took a moment to talk about the importance of keeping the right people around you. People that lift you up, inspire, and have your best interests in mind. If you have people that are around you that don’t do that, then try to separate yourself and take a step back from those people while leaning into the relationship that help you grow.

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