Date: Saturday, 3/11/2023

AO: The Dragon’s Lair – North Park, Gretna

Weather: 29°, 85% Humidity, 14 MPH SE Wind

Q: Bayside

PAX (9):  Bayside, Clark Kent, Crab Cakes, Lincoln Log, Mr. Miyagi, Peg Leg, Smores, Tardy, Unicycle

Pre-Runners (3): Bayside, Peg Leg, Unicycle

FNG’s (0): None

6:00 – Bayside welcomed the PAX to F3.

Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.

5 Core Principals:  1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion          5. End in Circle of Trust

Credo:  Leave no man behind but leave no man where you found him.

Not a professional, so modify as necessary.


Completed near the flags.

Side Straddle Hop (x1 IC)

The Thang:

For anybody that has been to a Bayside beatdown, there’s one exercise he especially loves……running.  So with this being Bayside’s 6th Q in 6 days, another string of pearls was in order. As a result, there was no wasting time on a long warm up. This beatdown would take the PAX all over Gretna, ultimately completing 3 miles.  Highlights: Mr. Miyagi’s house, Gretna Middle School, The Beanery, & Bayside’s first house in Gretna.  In addition to an exercise being completed every quarter mile or so, at each mile the PAX also completed a steinl (3 exercises, 10 reps, 3 sets, no stopping). 

Mile 1: Legs Steinl

Mile 2: Arms Steinl

Mile 3: Core Steinl

6:50 – Once back to the flags, Omaha was called.  Sarpy Slammers (Rancid Style) were completed, followed by Name-o-Rama. 

Announcements:   Check Slack for details

Prayer Requests: None

COT: I did have a COT thought up, but in the moment, COMPLETELY blanked.  So, thinking to what just took place and some of the PAX that I knew were not runners, I thought it’d be valuable to mention that we are able to accomplish anything we put our minds to.  Running 3 miles is no easy task, but the beauty of F3 is that we’ve got other guys pushing us, but also ensuring that we aren’t left behind. 

Took the PAX out in a Ball of Man.



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