January 26, 2023

The Coop

Q: Black Lung

Count: 6

PAX: Toadstool, Vanilla Ice, Stella, Pig Pen, Lansbury, Black Lung. 

5:30 am: Welcome!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

5 Core Principles. 

Disclaimer: Black Lung is no professional – An exercise enthusiast at best. 

Every 4 minutes all activity stops and  everyone completes 15 Merkins. We completed 11 sets total. 


Continual SSH followed by Air Squats while discussing favorite basketball movies. 


Defensive stance with fast feet. Defensive shuffle in direction called out. When I say jump, jump as high as possible with high hands x2. When I say down, 1 burpee. About 5 minutes worth. 


Sprint length of court. Close out with high hands. Defensive shuffle width of court. Pivot and shuffle length of court. Lunge width of court. 5 minutes. 


Defensive stance at baseline. Guy shoots a free throw. On a make, run two down and backs. On a miss, two defensive shuffles down and back. Every guy shoots twice. 



Each guy picks one core exercise and leads 10 reps. 


CSAUP Saturday 

February 11 Polar Plunge for Special Olympics 

Shovel pass at the Woodshed Friday


Various PAX injured or sick

Mental struggles people have 

Shootings in CA

COT – magic Johnson’s first game. 1979. Kareem buzzer beater. Magic loses it and jumps all over Kareem. Kareem tells Magic he can’t bring that level of energy with 81 games to guy. But Magic loved the game and brought it all the time. Infectious enthusiasm in his game. Things worth doing are worth doing with your whole self. It’s beautiful. And Magic was beautiful. It’s ok to pursue things you care about with total enthusiasm even if people don’t feel the same way. 

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Coop

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