September 26th, 5:15 AM, The Catamount Complex, Gross Catholic High School, 56 degrees clear skies, no wind

PAX: Sweet, Stranglehold, Levy, Swiper, Longboard, ICB, Cougar, Pork Chop, G-String, Uncle Jessie, Low Flow, Girl Dad, KOA, Icy Hot, Boss Hog, Animal House, Arch, Wolverine, Farva, Sweet Roll, Schrute, Q-Tip

5:15 AM- Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

The 5 core principles of F3.

1.         Open to all men

2.         Always FREE

3.         Always held outdoors

4.         Lead in a rotating fashion

5.         Ends with a Circle of Trust (COT)

5:20 AM- Mosey to the football field for the warm-up

5:25 AM- Run 1 lap around the track, circle around 50-yard line perform 26 reps of activity together, then run lap around track and repeat. Activities are Merkins/Plank/Johnny Drama’s

5:30AM- Number off into groups of 4. PAX stayed with their numbers and went through 4 stations. Each station was about 15 yards apart and PAX were instructed to lunge from station to station. The coupon station was the push group. If you finished before the push group, repeat exercises

  • Station 1: 30 Mountain Climbers (IC)/ 20 Bonnie Blairs (IC)/ 10 surrenders
  • Station 2: 30 Merkins/ 20 Derkins/ 10 Hand Release Merkins
  • Station 3: 30 LBC’s (IC)/ 20 Heels to Heaven (IC)/ 10 Big Ones
  • Station 4 (Coupon): 26 squats/ 26 rows/26 tricep dips


6:00 AM Name-a-Rama

Announcements- Flag Pass next week. Cold weather is coming; continue to post. Don’t let it be a reason to back off.

Prayer Requests-

Swiper’s family and nephew. September is National Suicide Prevention Awareness Month. Check on those around you, it isn’t always obvious someone is struggling,

Family and friends of Nugent. The two-year anniversary of Nugent’s passing is approaching.

COT- Self-Doubt

September 4, 2021 was the death of Mark and Taylor Kaipust (my brother and nephew), September 30, 2021 was the death of Chris Gradoville,Nugent (my friend). That is 26 days apart and is why I stand in front of you today. I stand in front of you a changed individual who is less selfish, gives more time, and is aware of how precious life is.

My journey in F3 started a little over a year ago. My FNG workout was terrible, but the kick in the pants I needed. Reflecting on my first year of F3, I found disappointment in myself. Further reflection on this made me realize my self-doubt had disrupted my journey. I planted seeds of doubt in my head and continued to fuel them with more doubt. Doubt is a very interesting thing; it can grow and grow, just based on your thoughts. No one else has to fuel it. In many areas of my life, I am extremely confident and will often take challenges head-on and full steam, no doubts. So, year 2 of F3, I am challenging myself to no longer feed the doubt. Change starts with me and I am the one responsible.

What about all of you? Are you feeding the doubt in other parts of your life? Many of you are savages out here in the gloom, but are you holding yourself back personally? Professionally? If the answer is no, can you assist other PAX that you notice might be doubting themselves? Or members of your family/work community?

Salute to you men! Larry Legend

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