March 28th, 2023

Mount Olympus


F3: Fitness, Fellowship, Faith

Moto: Leave no man behind and we leave no man where we found them.

5 Core Principle:

1. Free of Charge

2. Open to all men

3. Always held outdoors

4. We are peer led

5. We end in circle of trust

Mission Statement: Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 

Disclaimer: I am not a professional! Modify as needed. 

Past of COT – Prior to beatdown think of something that had huge disappointment, the loss of a dream, or something that defeated you. 

Mosey to Track

• Side Straddle Hops – 10 I/C

• Sun Gods – 10 I/C

• Tappy Taps – 10 I/C

• Big Ones – 12 I/C

• Lung – lean back 

Pre-Pre-Thang/Warm Up (Everyone)

• 30-15s 

o Run-Walk


• Station 1: 15 Mil Press, 25 Bench Press, 15 Rows, 20 Curls (Repeat)

• Station 2: Bear Crawl to the cone, Shuffle, Crab Walk, Sprint, 10 merkins, Farmer Carry 

• Station 3: 15 Monkey Humpers, 15 Squat, 10 Berpies, 15 Humpers, 20 Merkins (Push Group)

Sarpy Slammers

Names. Mortar, Double Dip, Fun Dip, Black Tuesday, Chernobyl, G String, ladybug, Levy, Sweet Roll, Busser, Crank Bait, Low Flow, Nae Nae, Tenacious D, Stall

FNG: Nature Boy and Chubbs


Prayer Request

Circle of Trust – Prior to beatdown think of something that had huge disappointment, the loss of a dream, or something that defeated you (sports, family, career, etc.)

• Talk about Spencer Lee quickly and hot me thinking of some of mine. 

o Sometime that is part of a bigger plan. The sting of the time but the growth from that experience will matter on the back end.  

▪ “The comeback is always always stronger than the setback”

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