The Coop|June 15, 2023|Swanson Elementary|63° cleary and sunny

PAX: Lansbury, Betamax, Tazer, Canadian Bacon, Pig Pen

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
  • Imperial walkers
  • Tappy Taps
  • Runner’s stretch
  • Cherry Pickers

Pre-Thang – Each about 20 yards

  • Lunge walk
  • High knees
  • Butt kickers
  • Small bunny hops
  • Bernie Sanders 

The Thang – String of Pearls

  • Stop one – Mosey around the back perimeter playground equipment.  10 pull ups, 20 air squats, 30 werkins
  • Stop two – Mosey around the back perimeter to tennis courts making sure to take at least one full lap.  10 burpees, 20 alternating lunges, 30 merkins
  • Stop three – Mosey around the back perimeter to basketball courts making sure to take at least one full lap.  10 LBCs, 20 Johnny Dramas, 30 Carolina Dry Docks
  • Stop four – Mosey to the north side of the field making sure to take at least one full lap.  10 supermans, 20 side straddle hops, 30 Chuck Norris merkins



  • American Hammers


  • Heartland Hope block party volunteers on Saturday 9/24 from 9:30 to 3PM
  • Food train for Rollbar and his family with the new baby


  • Mulligan’s coworker, Don, for 
  • Mulligan’s son Xavier for anxiety, depression, and addiction

Circle of Trust: Lead by example

Just a simple reminder that everything we do sets an example. I shared how when I was at Heavy Metal yesterday someone working at Jones Bros was watching us from the window and sort of mocking us. It was a reminder to me that all the time we are being seen by people and are being used as an example. Friends, spouse, kids, coworkers, and in the world of F3 being outside for the public to see, we are always on display and the message we sends gets received by many whether we realize it at the time or not.

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