Monday, March 20, 2023 | Mission Forge | Mission Park | 34 degrees, calm


12 Pax: Urkel, Hi-Hat, Sweet Sweet, Chippendale, Farva, Mufasa, Bayside, Escobar, Griswold, Kick Stand, Lincoln Logs, Barbershop


QIC:  Barbershop


5:30am    I welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 


5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).


There were no FNGs today.


I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.


I went on a pre-run by myself several months ago at Mission Forge and ran past another park on the south side of the neighborhood called Mission Park West. I was intrigued, but to ensure I didn’t get lost on my solo pre-run, I bypassed it thinking I would explore it some other time. Today, I decided to do exactly that. The PAX and I took a mosey up the hill on Monroe/Drexel Street which is a real kick-in-the-pants way to start the beatdown and really got everybody’s blood flowing. We found our way to the field just outside the tree line.


5:38 – Warm-o-rama


A nice quick warm-o-rama today focusing on the lower body.


Tappy Taps
Tater Taps
Big Ones
Runner’s Stretch
Hip Circles


Always feels good to focus on the lower legs with those nice slow stretching. Onto the park!




The PAX moseyed their way into the park along the concrete path. We came to a fork in the road with a lamp on either path. The PAX were instructed to pick one of the lamps and find what exercise was underneath. Chippendale made the first selection and found:


20 Merkins


Also, since he chose the right lamp, we followed the path to the right. This revealed the format for the beatdown. There is an inner loop in Mission Park West that is about 1/3 of a mile. Throughout the park along this path, there were pairs of lamps. A PAX member would choose one of the two lamps and reveal which exercise we were going to do. Once completed, we would continue along the path to the next pair of lamps. One the first lap through the park, we completed:


35 Alternating Shoulder Taps

15 Burpees

25 Flutterkicks

30 Bobby Hurleys

20 Ranger Merkins


Finally, we arrived back at the starting point of the loop in the park and still had time on the clock. So I decided to take us back through the park in the reverse direction to find the lamps that were not selected on the first time. On this lap through, we did:


20 Jump Squats

20 Alternating Side Lunges

25 Burpees

At that point, Omaha was called as it was getting close to 6:00 am and we still had to mosey back to the flags. We jogged the rest of the way through the park along the path to pick up the remaining lamps that went unselected. Those lamps contained:


25 Air Squats

10 LBCs

5 Hi-Fives


The PAX moseyed back up the hill on Drexel/Monroe back to the flags


6:09am         Mary

We did some rancid style hammers to finish


6:15​Name-o-Rama and Announcements

The Name-o-rama was completed – see above for list of those who posted.   




Halfway House is this weekend and will serve as the completion of the pre-run challenge. Farva is the host this month and the runs will begin in Bellevue. If you participated in the pre-run challenge and purchased a shirt, they will be distributed at the Halfway House on Sunday. Check Slack/Twitter for more information.


FLAG PASS at Mission Forge next week! Escobar and Yogi will be passing the flag to Chippendale and Kick Stand. Come out and support




No prayer requests today.




Today’s choose your own adventure style of beatdown to me reflects the choices we have to make in life. A lot of times, you are faced with a decision without knowing how things will turn out. You may make a choice and it turns out you have to do 25 burpees. You may also make a choice and it leads to you giving out hi-fives to your friends. Whether the outcomes of your choices are good or bad, it’s always better to get through the outcomes when you surround yourselves with a tribe who will help you get through. As we are here on this first official day of spring and putting winter in the rearview mirror, I am incredibly thankful to have this tribe to keep pushing me. Here’s to putting the 25 Burpees of winter behind us and looking forward to the 5 Hi-Fives of summer!

Leave a Reply