Golden Spike|July 25, 2025|AO – Burke High School|70° and cloudy
PAX: Knoxville, Super Tasty, Punch Out, Let’s Ride, Q-Tip, Kingsford, Chicklets, Chaw, Hemi, Da Fridge, Penny Marshall, Tom Tom
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration 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’m not a professional – modify as necessary.
Warm-A-Rama – Until 5:40
- Big Ones
- Runner Stretch
- Imperial Walkers
- Pigeon pose – right and left side
- Michael Phelps
Pre-Thang – Run 2 laps and meet in middle of football field – 5:45
Pre-Thang – Until 5:55
- Full field 6s
- Start in north end zone – 1 squat, mosey to south end zone and 5 merkins
The Thang – 6:05 – Four corner workout
- Start at NW corner
- Do 20 upper body exercises, 20 leg exercises, 20 ab exercises
- Go to SW corner and repeat
- Go to SE corner and repeat
- Go to NE corner and repeat
Post-Thang – Run 2 laps and meet at the flags
OMAHA
Mary
- American Hammers, Rancid Style
Announcements:
- Bbq/Summer Family picnic at Grove Park (Block Party site) tonight from 5 to 8pm
- Halfway house this Sunday at Cataracts place out in Ashland near Linoma beach
Prayers:
- Fridge friend’s recently had a baby and he had to go to NIC, but is doing better now. Friends names are Jacob and Taylor and their baby is Xavier.
Circle of Trust: Heroes
Oh the memories I have of watching Hulk Hogan back in the day. He was one of my heroes. Larger than life guy…well and just a very large guy in general. Why did so many people gravitate towards him? Because he stood for all that was American and good back in the day. Proudly displaying the American flag. Fighting the likes of the Iron Sheik and Ivan Koloff, the anti-American, communist guys. He always came out on top, defeating the bad guys after a back and forth match. Good wins again! He took his vitamins, drank his milk, trained, and said his prayers. Now, I honestly don’t know what kind of person he really was and that didn’t or still doesn’t matter. As Rachel says in Batman Begins, it’s not who you are underneath, it’s what you do that defines you. Well what Hulk did was said and did all that was American and good and right. That was something good for a kid to listen to. I feel like this country needs more people like that instead of some of the very anti-American things that are thrown around now. Well, that brings us to F3 and the HIMs of that belong to it. The whole point of F3 is to show men how to be leaders. At home, at work, when people are watching…and when people aren’t watching. That is how we have a positive impact on our kids and younger people around us. Remind them of what makes America such a special place. In my book, that is a hero and that’s what I see when I look around at the guys in this group.
